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What are Dropsets?

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If you are noticing that each time you leave the gym or finish training in your home gym that you are not getting a pump anymore then take this gym idea with you to your next workout session. This is a great gym workout.

The idea here is intensity. This will fatigue your muscles quite rapidly allowing your muscles to grow in your rest period. Remember the rest period is just as important as the training period. You grow at home not in the gym! Train, eat plenty of protein and don’t forget you need your sleep.

Dropsetting is the basic principle of doing a ‘set’ of a specific exercise with a heavy weight and then immediately after you have finished you pick up a lighter set of weights and continue with that until failure. ie…..

1st set———–>  10 x reps of dumbbell chest press using 20kg dumbbells

then as soon as you put them down start the 2nd set with no rest…..

2nd set———-> 12kg dumbbell chest press till failure.

 

 

These weights are purely a guide to give you an example of the ratio between ‘heavy 1st set’ and ‘light 2nd set’.

If you are looking to get as big as you possibly can in the gym I do NOT recommend this workout. This way of training is something to throw into your gym schedule 1 week every 6 weeks if training for size/bulk. As you will not be lifting your maximum weight training this way it will not ‘bulk’ up. This workout is mainly for toning and shaping the muscles. I will post a workout for size at a later date.

This way of training can be used for either muscle group. It works great for arms, shoulders, back, chest or legs. Here is an example of one of my dropset workouts.

Biceps

Do 1 set of heavy and light 3 times in total with 1 minute rest between. Adjust the weight to suit your ability.

1st exercise

22kg dumbbell bicep curls x 10 reps

12kg dumbbell bicep curls x 10 reps

2nd exercise

27kg standing bicep curls using cable machine and a straight bar x 10 reps

15kg standing bicep curls (same machine) till failure.

3rd exercise

16kg SINGLE arm dumbbell preacher curls x 8 reps

10kg single arms dumbbell preacher curls till failure.

Dropset one arm first before starting the other arm.

 

I hope this makes sense. I also hope you can take this information and use it for your own home gym ideas or use in your local gym. Remember the weights I have used are purely an example. I believe you will feel very very pumped and fatigued after this workout.

I will talk more about this way of training in later posts.

I hope you enjoyed this post. What else would you like me to post articles about? comment or contact me through twitter @RussGymideas

 

 

 

 

Posted in Gym Terminology.

Tagged with bicep dropsets, dropset workout, dropsets, gym ideas, gym workout, home gym equipment, home gym ideas, what are dropsets.

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By Russ – February 9, 2012

Kneeling Triceps Extension

Images provided by everkinetic

Primary muscles- Triceps

Secondary muscles- None

This exercise is great if you are trying to find an isolation exercise for triceps that stops you cheating. This exercise isolates your triceps by you supporting your elbows on a flat bench. This can also be used at home for home gym ideas if you have the epuipment there.

Step 1

Move a flat bench over to a cable pulley machine. Aline the bench so it is horizontal to the base of the machine. You will have to play around with the distance between the base of the machine and the bench position. You will need to leave enough room to kneel between them comfortably.

Next attach a straight bar to the ‘snap’ hook on the cable pulley. Position the pulley to a high position.

Step 2

Grasp the attachment with an overhand grip and kneel down with your elbows resting on the middle of the bench. I find it easier to rest my forehead on the side of the bench. See diagram 1.

Step 3

Next you are looking to press the bar down towards the floor. Press the bar down until your forearms touch the bench. Try to keep your back straight and only move your arms pivoting at the elbows. See diagram 2.

Remember this is an ‘isolation’ exercise so the only muscles that should be working here are your triceps.

The great thing about this exercise is at every point during this movement your triceps are being worked. The cable pulley is causing a constant resistance.

Step 4

After a brief pause at the bottom of the press you will now need to return the bar to the start position. Do this slowly and controlled.

WARNING When returning the weight back the the stack stand up slowly and do not let go of the weight!!

 

I suggest going light with this exercise as it is pretty tough!

Try to get a solid 8-10 reps and aim for 3-4 sets of these.

 

VARIATION There is no reason why a rope attachment cannot be used for this exercise. Remember it’s always god to shake up exercises and change them around a bit. The smallest change can really shock the muscles and allow you to get better results.

Things to remember:-

-Use an overhand grip

-Rest your forehead against the bench

-Keep your elbows resting on the bench.

-Only move your arms on this exercise. This is an isolation movement.

 

Posted in Triceps.

Tagged with advanced tricep exercise, exercise equipment, gym ideas, home gym ideas, how to do a kneeling triceps exercise, how to do a kneeling triceps extension, kneeling cable triceps extension, kneeling triceps extension, kneeling triceps isolation exercise.

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By Russ – July 19, 2011

Dumbbell Upright Rows

images provided by everkinetic

Primary muscles-Trapezius, Deltoids

Secondary muscles-Biceps

This is a variation of an exercise I have previously posted, barbell upright rows. By using dumbbells instead of a barbbell it allows each arm to move separately. The idea of this exercise is to lift the dumbbells at the same time which in turn will challenge the muscles more as more control is needed.

Step 1

Pick up two light dumbbells to start with until you understand the balance and movement of the exercise.

Stand straight with your feet shoulder width apart and your knees slightly bent. Don’t lock your legs straight.

Allow the dumbbells to rest against your thighs, arms straight and palms facing your body. See diagram 1.

 

Step 2

Whilst keeping your core tight and body straight lift the dumbbells simultaneously up until they reach the top of your chest.

When lifting ensure your elbows move out towards the sides. At the top of the lift pause for a brief second. You should be in the same position as shown in diagram 2.

Don’t lean back keep your body straight.

 

Step 3

Lower the dumbbells back down to the start position. Do this slowly.

TIP To get maximum benefit of this exercise try to keep the dumbbells slightly apart. Always maintain a small gap between the weights. Also keep the dumbbells close to your body during the lift and lowering stage.

 

I suggest doing 8-12 reps of these upright rows. 3-4 sets is a good number to aim for.

 

Things to remember:-

-Keep your body straight.

-Don’t lean back when lifting.

-Keep your legs slightly bent.

-Do full reps.

-Don’t rest the dumbbells together.

-Make sure your elbows point outwards at the top of the lift.

 

I hope you have a lot of success with this exercise.

Catch up with me on twitter @RussGymideas or comment below.

Russ.

 

 

 

Posted in Shoulders.

Tagged with advanced upright row, barbell upright row variation, deltoids and traps exercise, dumbbell upright row, how to do a dumbbell upright row, trapezius exercise, upright row variation.

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By Russ – July 11, 2011

Preacher Hammer Curls

Images provided by everkinetic

Primary muscles- Biceps

Secondary muscles- Forearms

It is always good to change your grip when doing different bicep exercises. I like to alternate each bicep exercise. One being standard grip then next one hammer grip. The preacher hammer curl is a good bicep exercise which lengthens the bicep and works on the area of the bicep closer to your forearm rather than the “peak” of the muscle.

I predict you will need to choose a lighter set of dumbbells for this exercise as it will be tougher lifting both weights at the same time and also the fact it will be a hammer grip will make this more challenging than a normal curl.

See how your get on!

Step 1

This is ideally performed on a preacher bench, but a normal adjustable bench can be used if set at a 45 degree angle.

Set yourself up at the bench with your arm pits close to the top of the bench and hold 2 dumbbells of your choice, shoulder width apart. (I suggest light dumbbells 1st)

Place your feet far enough apart so you feel stable. Usually shoulder width apart is good. I sometimes like one leg infront and one behind to get a solid footing.

Hold the dumbbells up near the sides of your head in the starting position with a hammer grip( Dumbbells parallel with your head) See diagram 1

Step 2

Next step, only move your arms and pivot at your elbows and allow the dumbbells to slowly be lowered down until your arms get close to becoming straight. This is the bottom of the rep. See diagram 2 .

 

 

Step 3

At the bottom of the rep slowly lift the dumbbells up to the start position. To do this breathe out slowly as your curl the weights up. Try to refrain from leaning back or sliding/lifting your arms up from the bench. I know it’s tempting but it is not what we are looking to do here! If this is happening I recommend lowering the weight and going for quality reps which count.

You will get a lot more out of the exercise doing it this way.

There you have it, the preacher hammer curl. Simple yet effective.

Try 3-4 sets of 8-12 reps.

Things to remember:-

-Keep your feet flat on the floor

-Do full reps

-Hold the dumbbells with a hammer grip all the way through

-Breathe out as you curl up.

-Keep the backs of your arms on the bench through each set.

 

Catch up with me on twitter @RussGymideas or comment below! Enjoy.

Russ

 

 

Posted in Biceps.

Tagged with alternative hammer curl exercise, bicep hammer curls on preacher machine, How to do a preacher hammer curl, preacher curl bicep workout, The preacher hammer curl.

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By Russ – July 5, 2011

Overhand Pull Ups

Images provided by everkinetic

Primary muscles- Latissimus Dorsi (back)

Secondary muscles- Biceps

This exercise is a real test of strength. It’s a raw exercise that involves lifting your own bodyweight. If this is too easy for you then strap a chain around your waist and start hanging weights from it. If this exercise is too difficult for you and you are not ready for this yet, I am sure somewhere in your gym there is an assisted pull up machine. This will basically be a plate you either kneel or stand on which will assist you with your upwards motion.

For the sake of this explanation I will explain the “unassisted” pull up. Take this information with you when using the “assisted” machine.

Step 1

Hopefully in your gym you have a pull up or chin up rack. If you don’t then this can be performed at the smith machine. Just set the bar to a high position so you can do a pull up without your legs hitting the floor.

Grip the pull up bar with an overhand grip and allow yourself to hang from the bar. I prefer to keep my legs bent and feet crossed over one another as shown in diagram 1.

Step 2

Brace your core muscles and with a slow and controlled move pull yourself up until your head is above the bar. To ensure this is a full rep and you really engage your back muscles, try to touch the top of your chest on the bar. This will involve leaning back a bit which isn’t a problem as this will stop you engaging your front delts. See diagram 2.

Step 3

Next, lower yourself back down with strict form. Don’t allow yourself to just drop your body weight, the lowering stage is almost more important than the pull up. The end of the rep is when you are hanging, arms straight ready to begin your 2nd rep.

Don’t be disheartened if you can only manage a couple on the unassisted machine. This is a real test of back strength and it will take commitment to progress.

TIP I find it good to tilt my head slightly upwards and focus on which direction I am pulling my body. This gives me a goal of where to end up on each rep. Another tip would be to invest in some wrist straps to aid your grip. I only recommend doing this once you’ve progressed to weighted pull ups. Wrist straps are not the greatest thing to rely on if new to the gym and weight training.

Things to remember:-

-Brace your abdominals muscles throughout

-Keep your legs out of the way by bending your legs back.

-Try to touch the top of your chest on the bar to fully engage your back muscles.

-Do full reps each time. Fully extend your arms at the bottom.

 

Feel free to contact me on twitter @RussGymideas or comment below.

Russ.

Posted in Back, Exercises.

Tagged with how to do a chin up, how to do a pull up, overhand chin ups, overhand pull up back exercise, overhand pull ups, pull up back exercise.

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By Russ – July 3, 2011

Low Triceps Extension

Images provided by everkinetic

Primary muscles-Triceps

Secondary muscles-None.

If you are after a different type of triceps exercise that isolates these muscles then this is exactly the post for you! I really enjoy trying new exercises and using gym equipment for more than what they are designed for. Although all this sounds tricky and complicated I assure you it isn’t. It is a similar movement to a ‘skull crusher’ but the weight will work your triceps from a slight different angle.

You never know, you may spot some gym members trying this after seeing you executing it perfectly!

Step 1

For this exercise you will ideally need a seated row resistance machine. (Not a cardio rowing machine) Next attach a straight bar attachment to the cable/ snap hook of the machine.

This is where things are shaken up. Lay back flat on the bench with your head near to the cable pulley area. I suggest bending your legs and placing your feet on the end of the bench so your knees are in the air.  Next, reach back and grasp the bar that’s behind you. Grip the bar with an overhand grip, so as you grab the bar your palms will be facing up initially. See diagram 1.

Step 2

Before beginning the rep ensure that your body is straight, back is flat on the bench and your elbows are not sticking out to the side. Keep your elbows inline with the side of your body.

To start the rep, pull the bar up at a 45degree until your arms become straight. Hold the weight here and make sure you get a good squeeze at your triceps. See diagram 2.

Step 3

Slowly allow the bar to return close to the start position. Do not allow the weight to rest back on the stack. You are looking to keep the resistance constant here to really test those triceps.

TIP If the weight keeps hitting the other weight on the stack at the end of each rep simply just slide your backside down the bench a little more to give more room by your head.

Also this can be performed by moving a flat bench to a cable pulley machine and adjusting the pulley position slightly lower than the level of the bench.

I recommend playing around with the weight here. Start light and try decent form 12-15 reps then once you are confident more up the weight and try 8-10 heavier reps. I always think 3-4 sets is sufficient if each set is strict and 100% is put into it.

Variations Try different attachments, ie. Rope attachment.

Things to remember:-

-Keep your back flat on the bench

-Keep your upper arms stationary during the exercise.

-Keep your elbows parallel to your body.

 

Feel free to catch up with me on twitter @RussGymideas or comment below!

Look forward to hearing from you. Good luck!

 

 

 

 

 

Posted in Triceps.

Tagged with advanced tricep exercise, how to do a low tricep extension, Low triceps extension, skull crusher variation exercise, tricep cable resistance exercise, tricep exercise ideas.

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By Russ – June 28, 2011

The Triceps Pushdown

Images provided by everkinetic

Primary muscles- Triceps

Secondary muscles- None

This is an isolation exercise that you can use to target the triceps muscles. It is performed using the cable pulley machine and numerous different grips/attachments can be used. Each one will change the exercise slightly and work the triceps from a different angle. I recommend trying different attachments to find which one works best for you.

Step 1

If you have never done this exercise before I suggest starting off by using the “V” bar attachment as pictured. Attach the “V” attachment to the cable pulley and set the pulley position to above head height.

Choose a lighter weight to start with until you feel confident with this movement.

Step 2

Grasp the “V” bar with both hands. Palms facing downwards.

Next pull the weight down to allow your to place your elbows in by your sides tight to your body, this is where your elbows will stay for the duration of each set. See diagram 1.

Once you have made sure your back is straight, legs are bent slightly and your abdominals are braced you are ready to start.

To begin the rep push the “V” bar down towards the floor by only pivoting at your elbows. Remember to keep your elbows and upper arms pinned by your side and do not allow them to come forward.

Push the “V” bar down until your arms are nearly, but not quite straight. See diagram 2.

NOTE On most exercises I would advise not locking your arms/legs dead straight at the top of the rep. Generally the locking out part acts as a rest area and also enhances the possibility of injury as it puts stress on your joints.

Step 3

The next part of the rep is to slowly bring the bar back up to the start position. Remember not to allow the weight to return to the stack at the top of the rep. You are looking to have your tricep muscles uner tension for the duration of the set.

That is one rep!

I recommend doing 10-12 reps and 3-4 sets of these.

TIP This tip will help  newcomers and people who are familiar with this exercise. Try to keep your arms back slighty. By this I mean pulling your shoulder blades back and not allowing your shoulders to come forward. This will completely isolate your triceps which is exactly the point of this exercise.

Variations. Try different grips to target the triceps from different angles. Ie. Straight bar, Rope grip.

Also this exercise can be performed by using the straight bar and holding it with an underhand grip. All the same rules apply as above. You may need to make it slightly lighter for this though! Try it, have fun!

Things to remember:-

-Keep your back straight, legs slightly bent.

-Brace your abs throughout the exercise.

-Start with an overhand grip then progress to an underhand grip once mastered it.

-Start light.

-Keep your upper arms back and elbows pinned by your sides.

-Never allow your arms to be completely ‘locked’ out

-I like to stand feet close together. Try it and see if your prefer this or shoulder width apart. Either way is fine.

 

 

I hope you enjoy these and catch up with me on twitter sometime @RussGymideas or leave a message/comment on here.

Russ

 

 

Posted in Triceps.

Tagged with beginners guide to the triceps pushdown, How to do a triceps pushdown, Triceps cable pushdown, Triceps exercise, Triceps pushdown, Triceps V bar pushdown.

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By Russ – June 25, 2011

The Overhead Cable Curl

images provided by everkinetic

Primary muscles-Biceps

Secondary muscles-None

This is a nice alternative exercise for working the biceps. It involves an overhead curling movement which is different to most bicep exercises. For this exercise you will need a wide cable machine with pulleys both sides.

Step 1

Stand in the middle of a wide cable pulley machine and adjust the pulleys positions until they are at the top setting or a setting above your head height. Attach a stirrup handle to each pulley. The stirrup handle is pictured.

Step 2

Stand inbetween the machine in a central position and grasp each handle with palms facing upwards, like an underhand grip.

Adjust your feet so they are shoulder width apart and ensure you are stable and your back is straight. See diagram 1.

At this point you should notice that there is tension on each side as the weight may have just lifted off the stack.

Step 3 

To start the curl you will need to bring your hands towards the side of your head.  Make sure to keep your upper arms/ elbows in the same position. Do not allow your elbows to drop down or come forward.

Remember this is an isolation exercise so you should only feel this targeting your biceps.

At this point hold the weight for a second and squeeze your biceps. see diagram 2.

Step 4

Allow your hands to slowly return to the start position. Try to get a good full rep out each time and try not to confine the curl to a short movement.

I recommend doing 10-12 reps and 3-4 sets of these. Try drop sets at the end and lowering the weight after each set without having a break.

 

Things to remember:-

-Keep your feet shoulder width apart, or enough so you feel stable.

-Keep your back straight.

-Only move your hands and forearms during each rep and keep your elbows pointing out to the sides.

-Hold the attachment with an underhand grip, palms facing upwards.

-Brace your abdominals during each set.

 

 

I hope you find these different to other bicep exercises and also fun to do!

Follow me on twitter @RussGumideas or comment on here.

Russ.

 

 

 

Posted in Biceps.

Tagged with alternative biceps exercise, biceps curl using the cable machine, how to do a bicep overhead curl, how to do an overhead curl, overhead biceps curl.

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By Russ – June 23, 2011

Single Arm Bicep Curl With Olympic Bar

Images provided by everkinetic

Primary muscles- Biceps

Secondary muscles- Forearms

This is an exercise I recommend if you are now very familiar with dumbbell biceps curls and barbell curls. It is an advanced exercise which targets your biceps and forearms. It is advanced because not only do you need to curl a barbell with one arm you will also need to be able to control the bar during the curl by balancing it and keeping it level.

Step 1

Stand infront of a mirror whilst holding an olympic bar with one hand. Grasp the bar in the middle with an underhand grip, palm facing up.

Stand up straight with your arm thats holding the bar tucked in tight to the side of your body. Try to keep your arm by your side because if you bring it too far forward you will be engaging your front delts. We are trying to target biceps here without using deltoids. See diagram 1.

I suggest placing your free arm behind your back or on your hip. Anywhere that feels comfortable and won’t hinder the curl.

Brace your abdominal muscles before starting the curl.

Step 2

With your Back straight and abs braced curl the bar up towards your chest by pivoting at the elbow. See diagram 2. Don’t swing the bar and don’t lean backwards. If the bar is too heavy try a lighter barbell. An olympic bar weighs 20kg so if you can’t curl that in one hand don’t attempt it.

The combination of holding the bar in one hand and it being a lot longer that a dumbbell will really test your biceps. It will be moving left and right during the curl. The trick is to try and keep it as straight as possible. This will intensify the lift.

Step 3

At the top of the curl pause for a second or two and then you will need to begin the lowering step. To do this, slowly lower the bar back down whilst keeping your back and the bar straight!

Lower the bar until your arm is nearly straight and then begin your second rep. Do not lock your arm out straight at the bottom.

 

As I have said before this is an advanced exercise, I recommend trying this first with a light barbell until you have built up your strength and mastered the balance of the bar.

 

Try to make 8-12 reps of these and 3-4 sets. Once you have lifted the bar with each arm count that as a set.

 

Things to remember:-

-Keep your back straight

-Make sure you are holding the bar in the centre.

-Brace your abdominals

-Keep your free arm out of the way

-Keep the bar straight and balanced throughout

-Try to keep your working arm by your side and try not to bring it out infront of you too much. If you bring your upper arm too far forwards you will enage your front delts.

 

Any questions catch up with me on twitter on @RussGymideas or comment below.

Russ.

 

 

Posted in Biceps.

Tagged with advanced barbell bicep curl, advanced single arm bicep curl, one arm bicep curl using an olympic bar.

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By Russ – June 20, 2011

Straight Arm Push Downs

Images provided by everkinetic

Primary muscles- Latissimus dorsi

Secondary muscles- Triceps

This exercise involves pulling a straight or slightly bent bar from the top of the cable pulley down to your thighs by keeping your arms straight. This engages the lat muscles and also engages your triceps. This can be carried out at any point of your back session but I recommend saving it until the end and aiming for 15-20 reps to finish your back session with.

 

Step 1

Attach a straight bar or slightly angled bar to the snap hook on the cable pulley machine. Move the pulley to the top setting or a setting above your head.

Try to find a bar which is wider than shoulder width if possible.

Stand back from the machine so your hands just reach the bar. Grip the bar with an overhand grip and keep your hands shoulder width apart. (Palms should be facing down towards the floor) See diagram 1.

Step 2

To begin the push down part of the rep you will now need to ensure your arms are nearly straight and only slightly bent at the elbows. Basically just be careful not to lock your arms dead straight at the elbows.

Next,brace your abdominal muscles, keep your legs and back straight and push the bar down towards the floor until it touches the top of your legs. See diagram 2.

Step 3

The next step is to slowly allow the bar to return back to the top to complete your first rep. Remember not to bend you arms at your elbows.

Control the bar back up to the top. By control I mean concentrate on your back muscles. Try to let the bar raise up slowly by putting your lats under tension. This way you will benefit greatly from this movement.

Aim for 15-20 reps and 3-4 sets of these. I prefer to go lighter and up my reps on this exercise at the end of a back session. Feel free to increase the weight once you master it and lower the reps.

 

Things to remember:-

-Keep your arms fairly straight but try not to ‘lock’ your arms straight at your elbows.

-Brace your abdominal muscles throughout the exercise.

-Stand straight and tall.

-Make sure the cable pulley position is above your head height.

-Use a bar preferably wider than shoulder width.

-Step back from the machine so your hands can just reach the bar. This will allow the correct range of motion.

 

 

Please enjoy this exercise. I hope I have covered the basics here.

Feel free to comment on twitter @RussGymideas or comment below!

Russ

 

 

 

Posted in Back, Exercises.

Tagged with back and triceps exercise, back and triceps workout, back muscle straight arm push downs, how to do a straight arm push down, Lat straight arm push downs.

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By Russ – June 16, 2011

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