Drop sets

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  Apr 17, 2009 6:35 PM GMT

  Okay, so I was at the gym the other day and this guy who was incredibly hot and very well toned was lifting like 25 lb weights with all his might and exhausting himself. I was thinking to myself, hmmm, I can lift that much with no problem. So i asked him what he was doing. He said he was doing drop sets. He does complete isolated bicep curls using like 30, 25 and 20 lb weights and does 8, 7, 6 reps. Has anyone else heard of this? How does it work? I figured it must be doing something right cause this guy had an amazing physique.
  
  What else do guys out there do to increase the definition of the muscle without necessarily bulking up?

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  Apr 17, 2009 7:06 PM GMT

  Hmm. That kinda sounds like a reverse pyramid. But I think the term drop sets is interchangeable. It's a pretty old concept. Nothing new, but still effective.
  
  The basic concept is that you start heavy, and use low reps (max effort). And after each set, you remove some weight and increase the reps till failure.
  
  This is probably not a good technique for you, if you're not interested in bulking up. You should probably stick to straight sets if you're going for a more toned look.

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  Apr 17, 2009 9:20 PM GMT

  The reason drop sets (like the way that guy was doing them) work is because they force more blood faster into the muscle you are working on, which forces it to increase in volume. This will cause it to grow in size.

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  Apr 18, 2009 12:04 AM GMT

  I have used drop sets for a long time now. I'm constantly changing my routine by throwing in drop sets or x-reps. It's also a great way to save some time as well as burn out whatever part you might be working on. When you're on your 3rd set of 4, for example, you can just drop the weight and keep going till you absolutely can't do any more....no need for that 4th set.
  
  Give it a shot.

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• B71115
  
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  Apr 18, 2009 12:28 AM GMT

  
  
  A drop set is doing your last set (at the end of the workout! don't do this all through a workout! and only do this occasionally, because if you do it right it will wear you the crap out!) and then immediately dropping down, say from the 35s to the 25s (two weight sizes of dumbells, for example) and continuing the set. Do as many extra as you can (even if it's just 2 or 3) and then immediately drop down again. You will get an amazing pump and probably want to go somewhere public immediately in a sleeveless shirt. More importanly, you will force growth. (Assuming you eat, rest, etc.)
  
  Drop sets are awesome! Drop sets are Super! Give me a "D!"...
  
  
  
  (The guy in the vid is throwing the weight around. Don't do that if you're just starting out. Curl it slowly, under control, feel the muscle contract)

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  Apr 20, 2009 5:45 PM GMT

  Thanks! What else can I do to increase tonage without necessarily bulking up?

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