Good idea, bad idea? - UK-Muscle Body Building Community

Blakey · 22-12-2005, 12:05 PM

Im about 3 months in, and thought Id do something slightly different. After I have completed (or failed) on my 3rd set, instead of stopping, I now decrease the weight by around half, and just carry on lifting until I really start to ache.

When Iv done this I get the best pumped feeling Iv ever had, and look better PWO than I ever have by a mile! Is this something that other people do, or am i risking over training?

Also just wondered how long does it take do you reckon before you look like you do post work out, on a normal day when you havent been to the gym? This question may not make any sense but I know what im trying to ask and ots the best way i can phrase it!!

**big** · 22-12-2005, 12:28 PM

You risk overtraining. What you're saying is that you're doing a dropset. This can be productive for some people, but for most it results in chronic overtraining. Incidently, if you're doing 3 sets to failure, and then doing a dropset after that, you're asking for trouble IMO.

How you look immediately PWO when pumped isn't an indicator of how good of a workout you had. Concentrate on being able to add weight to the bar each session and keeping good form rather than trying to get a pump or "feel" like you've had a good workout.

crazycacti · 22-12-2005, 01:38 PM

i'm with big on this one....

imo opinion strength is relative to mass when were talking reps above 6 say (any lower imo you can train for strength without adding too much mass)

if you feel like you can do more, still walk away after you've done your reps - this means you have not overtaxed your CNS and you might be fully recovered in a week to hit the same bodypart(s) again

trickymicky69 · 04-01-2006, 10:47 AM

i agree with both of you. i train my major muscle groups(back,legs,chest) in specifeid rep ranges and try to increase the weight or reps as the weeks progress. i do not do dropsets on these bodyparts because they take longer to recover than you may think. as for triceps/biceps i train these to failure(not always with dropsets) as they recover a lot quicker so the likelihood for overtraining is minimal

Magic Torch · 04-01-2006, 11:08 AM

I kind of agree, but I only do a drop set if I cant finish my sets. I'm doing a Push/Pull/Legs at the mo and last night on my Pull day I could not finish my Close grip bench as I had already done 8 sets of bar work and my arms were pumped so I jumped on the push down bar and did a drop set of push downs to hit my triceps which worked well.

Ironman · 04-01-2006, 11:26 AM

I do two max sets and 3 exersises per body part - and I always do at least one drop set per body part - for me its a way of increasing intensity. I train on my own so dont have the luxury of a spotter helping me with couple extra reps so I drop set. Maybe its unesessary for a beginner but when youve been training for a lot of years I think its a good way of upping your intensity in the gym.

John · 04-01-2006, 01:07 PM

people have been doing drop sets for ages, a lot of people do triple drop sets, ive used these in the past to good effect.

**hackskii** · 05-01-2006, 04:08 PM

The only time I do drop sets is to shock the muscle and that is not very often.

The only other time is when I am in a hurry (I workout during my lunch) and dont have the time really to complete my workout so I just keep going and do drop sets.

But you do risk overtraining.
If you are going to failure then I dont feel drop sets are required.

22-12-2005, 12:05 PM	#1 (permalink)
Blakey Newbie Trainer Join Date: Nov 2005 Posts: 3	Good idea, bad idea? Im about 3 months in, and thought Id do something slightly different. After I have completed (or failed) on my 3rd set, instead of stopping, I now decrease the weight by around half, and just carry on lifting until I really start to ache. When Iv done this I get the best pumped feeling Iv ever had, and look better PWO than I ever have by a mile! Is this something that other people do, or am i risking over training? Also just wondered how long does it take do you reckon before you look like you do post work out, on a normal day when you havent been to the gym? This question may not make any sense but I know what im trying to ask and ots the best way i can phrase it!!

22-12-2005, 12:28 PM	#2 (permalink)
big Super Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,172	You risk overtraining. What you're saying is that you're doing a dropset. This can be productive for some people, but for most it results in chronic overtraining. Incidently, if you're doing 3 sets to failure, and then doing a dropset after that, you're asking for trouble IMO. How you look immediately PWO when pumped isn't an indicator of how good of a workout you had. Concentrate on being able to add weight to the bar each session and keeping good form rather than trying to get a pump or "feel" like you've had a good workout. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

04-01-2006, 10:47 AM	#4 (permalink)
trickymicky69 Wondering how people have the time to do all this over-complicating Join Date: Oct 2004 Location: sunnyside up Posts: 1,114	i agree with both of you. i train my major muscle groups(back,legs,chest) in specifeid rep ranges and try to increase the weight or reps as the weeks progress. i do not do dropsets on these bodyparts because they take longer to recover than you may think. as for triceps/biceps i train these to failure(not always with dropsets) as they recover a lot quicker so the likelihood for overtraining is minimal __________________ "if it works use it. if it doesnt, change it. not so hard is it?"

04-01-2006, 11:08 AM	#5 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 4,850 Blog Entries: 3	I kind of agree, but I only do a drop set if I cant finish my sets. I'm doing a Push/Pull/Legs at the mo and last night on my Pull day I could not finish my Close grip bench as I had already done 8 sets of bar work and my arms were pumped so I jumped on the push down bar and did a drop set of push downs to hit my triceps which worked well. __________________ intentionally blank

04-01-2006, 01:07 PM	#7 (permalink)
John EFBB Winner Join Date: Jun 2004 Posts: 4,245	agree with big and the like people have been doing drop sets for ages, a lot of people do triple drop sets, ive used these in the past to good effect. __________________ *“We can't solve problems by using the same kind of thinking we used when we created them.”*

22-12-2005, 01:38 PM	#3 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	i'm with big on this one.... imo opinion strength is relative to mass when were talking reps above 6 say (any lower imo you can train for strength without adding too much mass) if you feel like you can do more, still walk away after you've done your reps - this means you have not overtaxed your CNS and you might be fully recovered in a week to hit the same bodypart(s) again

04-01-2006, 11:26 AM	#6 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	I do two max sets and 3 exersises per body part - and I always do at least one drop set per body part - for me its a way of increasing intensity. I train on my own so dont have the luxury of a spotter helping me with couple extra reps so I drop set. Maybe its unesessary for a beginner but when youve been training for a lot of years I think its a good way of upping your intensity in the gym.

05-01-2006, 04:08 PM	#8 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,461	The only time I do drop sets is to shock the muscle and that is not very often. The only other time is when I am in a hurry (I workout during my lunch) and dont have the time really to complete my workout so I just keep going and do drop sets. But you do risk overtraining. If you are going to failure then I dont feel drop sets are required. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.