Effect of a routine based around drop-sets

**SEAMIE** · 10-06-2010 01:03 AM

Would be interested to hear peoples thoughts on the potential effects of a routine based on doing compound exercises for drop sets, something along these lines:

All exercises would be performed with a target of say 10 reps per set.
So you would start set 1 with your 10 rep max.
On completing 10 reps you would perform the next set with the same weight, if you fail to reach the 10 rep target then the weight would be dropped for the next set.
There would be a fairly standard amount of rest between each set, say 1 minute.
You would continue like this for the prescribed number of sets.

Workouts would consist of a low number of exercises, done for a relatively high number of sets.
An example workout might look like this:

Monday
Overhead Press x 6 sets
Squat x 6 sets
Bent Over Row x 6 sets

Wednesday
Deadlift x 6 sets
Bench Press x 6 sets
Weighted Pull Up x 6 sets

Friday
High Pull x 6 sets
Weighted Dip x 6 sets
DB Row x 6 sets

**SpiderDan** · 10-06-2010 08:07 AM

Firstly my question would be why? whats wrong standard linear / periodized progression?

Secondly i dont think your lower back to take that much time under tension, especially on the monday.

**James** · 10-06-2010 11:08 AM

You would be a ticking time bomb, what gives out first CNS or immune system or muscles :P Working to failure at heavy weights repeatedly regularly is not a good idea.

**comanight2** · 10-06-2010 11:09 AM

Quote

Originally Posted by James

You would be a ticking time bomb, what gives out first CNS or immune system or muscles :P Working to failure at heavy weights repeatedly regularly is not a good idea.

Agree. Just learned this myself trying to hit my max every single week...

**ATZ** · 10-06-2010 11:18 AM

Train don't strain...

**James** · 10-06-2010 11:51 AM

Quote

Originally Posted by comanight2

Agree. Just learned this myself trying to hit my max every single week...

Naughty boy

**gurry** · 12-06-2010 08:33 PM

Triple drop set s are hard work. Look at paul boererson. His triple drop sets are a thing of legend but the body can only take so much.

You can hit pbs every time. Either weight reps or on the odd occasion both. Mix and match you regime.worth other styles.
5x5 or standard pyramid up.
After a few weeks throw in some partial reps and you will see results without destroying yourself.
Train smarter and harder.

Your purpose as a bodybuilder is to do only so much as to stimulate the bodies recovery process and no more.

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