There are many methods that you can use to intensify workouts. Performing supersets, shortening rest periods, or creating cluster workouts or sets of stairs are really effective ways to get yourself to work more intensively. Dropsets are a particularly effective method. With the droplets, you do an exercise set to fail, or simply incapable of giving up, but instead of stopping and resting, you continue to lose weight and do more repetitions.
Dropsets have been popular with bodybuilders for more than half a century because of how they let lifters get past what would otherwise be their failure. However, for some bodybuilders, the idea of trying to add muscle mass, reducing the load, even at the end of the set, is simply not calculated. For them, there must be a better way to expand their kits.
Enter the concept of "mechanical drops."
Regular Dropsets vs Mechanical Dropsets
With droplets, you go “out of bounds” by doing the same exercise, but reducing the weight to get more reps. With mechanical droplets, the load remains unchanged, but the exercise varies slightly. Both methods can help you get more out of your muscles, and both will lead to more muscle growth. Many lifters simply discover that mechanical variety accelerates them there.
I found that, although most sport rats are aware of droplets, far fewer people know about this other species. This is too bad because this type of dropset helps add a new size when nothing else works.
Here are 10 special mechanical drops, each of which is designed for a specific part of the body. Ask everyone to try and see if they work for you. When they do, start adding them to your workout schedule.
10 mechanical spikes to increase muscle
1. Front squat to squat (ATVs, buttocks, lower back)
It's such a simple set, but it is probably the most physically challenging of the 10 listed here. Front squats work on the hips a little differently than standard rear squats. With the weight in front of you, in your clavicles, you are forced to maintain a more purely vertical position, otherwise the beam will roll and fall in front of you. This vertical torso position puts more stress on your quad, forcing them to work harder.
Do 10-12 reps of front squats and set weight. Go back under the bar immediately, but this time, it's through your traps for the back squats. Step back and chop another 10-12 reps. In this position, your lower back and buttocks are more conducive to movement, causing quarters to deplete and stimulating growth.
2. Close-grabbing spells Click on the bench (Pecs, Triceps)
This set uses a very similar principle of progression with that which has front squats and regular squats. Giving the arm a distance in the closer turns of the bench, press in incredibly efficient, complex movements for the triceps. For convenience, I recommend using a Smith machine. Pull out 8-10 good replays on the grip, squeezing the triceps for everything they stand for.
Once you defeat, set up a stance, move your arms to your shoulders and run about 10 traditional benches. The wide grip moves your much more powerful combinations to a better lever position, allowing you to hold the set. By the time you fail on this second half of the set, your triceps should have exploded like balloons.
3. Sitting on a standing side lift (Deltoids)
Lateral enhancements for side deltas are usually performed standing up, which often leads to some dubious form, as in the old “heavy ho” lifters that use momentum and other muscle groups to increase weight.
To take the deception out of this exercise and fully activate your medial deltoids, start with the side elevations seated. Do 10-12 reps, then stand up and make another 10-12. If you double up on these raises, but make them like variations, you can stretch your shoulders more. This means that more muscle fibers will be torn down, and then repaired more and thicker during recovery.
4. Twisting to the wall twisting to the curl (biceps)
If there is any exercise when the form is ignored more often than side raises, it is a curl rod. The lifts will swing, swing and push the hips forward, like Elvis, to lift a heavy weight. Sometimes these curls end up more like an Olympic cleaning and jerk.
In former times, they had a “strange elevator” competition, and the main product was a strict curl. What made him “strict” was that the athlete’s back was supposed to be flat against a wall or pillar. Here is how you begin this mechanical landing. Due to the fact that you can not crack or otherwise deceive, you can not use your normal curling weight. If you normally use 100 pounds, you should be able to manage 60-70 pounds for 10-12 reps. This may seem inconvenient since you probably never curled it strictly before standing. But this awkwardness is something that does not seem to be deceiving.
As soon as you cannot get another reputation, move away from the wall and continue as many repetitions as possible. If you can't get at least 8, take a few breaths and try again. As you will know, these mechanical droplets will really light a blowtorch for your biceps.
5. Bend the twisting dumbbell to the standing twist (biceps)
Everyone wants big biceps, right? So, here is another killer duo to try them. First, lean back on the incline bench and at the same time roll up two dumbbells. Get a full stretch at the bottom of each representative, and lift the dumbbells only to such an extent that they are still under the weight of gravity. Rising to the very end, you get biceps that we do not want.
When you reach failure for about 10 repetitions, stand up and keep reflecting. For a added, if agonizing bonus, use alternating hands when you can’t get more reps using both weapons at the same time.
6. Lat Down-Down for reclining back / row (Lats)
Why do not you turn the general style of deception into an effective advanced set for your lats? Many lifters will recline back to the bat-down so they can cope with a lot of weight, effectively turning the exercise into a hybrid movement somewhere between a vertical and a horizontal bar. Let's rethink this by performing strict Latin descents, keeping the torso upright and going down to the clavicles in a straight vertical line.
As soon as you defeat 10-12 repetitions, lean back 30-45 degrees from the floor and do another 10-12 repetitions, this time pulling the middle. Your upper back should be pumped up and tight after 3-4 rounds.
7. Vertical dipping in leaning forward (triceps, chest)
Just as a bench press can target more triceps or pitch depending on the distance between the hands, dips work more than the triceps or chest depending on the angle of your torso. If you prefer real failures in the bar, by all means do it. Otherwise use a sit-down submersible machine.
Start with the torso in a perfectly upright position, with your elbows tucked close to your body. For 10-12 reps, you should feel it mostly in the triceps. As you approach failure, lean forward to bring a party to your pits and front deltas. Because these two muscles are temporary and fresher and stronger, they can help you push your triceps into the ground, forcing them to work harder to keep up.
8. Reverse curl to scroll (biceps)
You do not see too many people doing reverse curls, which is a shame. This is a great variation when you want to work with the external or long head biceps, brachialis and extensors of the forearm. I suspect one reason why some ego driven lifters shy away from this exercise is that you cannot lift the same weight as with standard curls. Well, that's what makes it the perfect start for this mechanical shift.
As soon as you squeeze out 10-12 repetitions of this inverse, turn over your hands and continue moving for another 10-12 reps. Many people think that an EZ bar is better than a dumbbell or barbell for this exercise, but it depends on you. No matter what equipment you choose, all your biceps and forearms should be tight, aching and bloated from the end of this set.
9. Underhand to Overhand Triceps Push-down (Triceps)
Here is another mechanical throw for your triceps. Reverse squeezing is done using capture. This reverse grip is one of the few ways to effectively target the long head of the triceps that occurs in the back of the armpit. As is the case with reverse curls, you probably can't handle the same weight as when you hover down. Do both without any other bodily movement other than bending your lower arms, and you will understand what I mean.
In this case, the position of the differential capture becomes even more dramatic, so the same weight is likely to be too light as soon as you turn your hands for regular clicks on the triceps. Do not worry! You are at the cable station with a weight stack, so just lower the pin through several holes and you are good to go.
10. Bent-Over Barbell Row for a Scottish shirt (armor, traps)
This mechanical brochure will work both on your armor and on traps. Start with bent boom rows. Avoid the temptation to stand too straight, which can turn these rows into something between rows and shrug. In any case, you will shrug.
Work to hold the torso at an angle not higher than 45 degrees to the ground and pull to the lower abs. As soon as you fail for about 10 repetitions, stand up straight, immediately go into a shrug and take them to failure. Get the full range of movement when you shrug, and do not worry if your representatives exceed the range of 10-12. The range of movement for shrugging is so short that higher repetitions are often more productive. Use the straps to secure the grip, because you will hold on to the heavy bar for 20 or more repetitions here.
At the end of this mechanical drop, the entire back should feel swollen and pumped up!