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.
Do 1 set of heavy and light 3 times in total with 1 minute rest between. Adjust the weight to suit your ability.
22kg dumbbell bicep curls x 10 reps
12kg dumbbell bicep curls x 10 reps
27kg standing bicep curls using cable machine and a straight bar x 10 reps
15kg standing bicep curls (same machine) till failure.
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