Drop Set training that strengthens strength and size

Drop Set training that strengthens strength and size


Athletes need strength. And aesthetically, who doesn't want big guns?

 

Hyper Strength is a combo set in which the first set is performed in the force range immediately followed by an hypertrophy set to combine the best of these two training styles.

 

RELATED: Drop Sets: What They Are And How To Wear Them In Your Workout

 

Hyper Strength: Star Wars Analogy

Simplified, there are two types of muscle fibers, slow twitch (type I) and fast twitch (type II). The muscles are like stormtroopers, not very intelligent, and they are controlled by a higher source like Darth Vader (the brain). When we decide to move, the brain sends a signal to our muscles to move.

 

Imagine 100 stormtroopers on a basketball court. Vader is all in front orchestrating everything. The stormtroopers are lined up in a perfect 10x10 box and given numbers from 1 to 100. When Vader calls a number, the designated stormtrooper and all soldiers below him must raise their hands. This is how the body works when it comes to movement and resistance training. Consider Type I muscle fibers as Stormtroopers 0-60 and Type II fibers as 61-100.

 

RELATED: Build Your Muscles Faster With This Simple Weight Room Tip

 

To paint a better image, stormtroopers 0-60 are light red in color, not very large or strong, but they have great resistance. Stormtroopers 61-100 are white, solid, get bigger and very powerful, but tire quickly. When we lift light weights more than 20 times, 0-40 stormtroopers get involved. For 15-19 repetitions, soldiers 0-50 enlist; and when we lift a weight that we can only do 10 to 14 times, soldiers from 0 to 60 years get involved. The Stormtroopers 61-100 are much larger than their smaller counterparts; Here you see real size increases. Lifting weights between 6 and 10 repetitions will involve 0 to 75 soldiers, and 1 to 5 repetitions will involve each Stormtrooper in the room.

 

This analogy describes the principle of size. The higher the intensity (lower repetitions), the higher the threshold for recruiting motor units (the more muscle fibers are used). A motor unit is a single neural cell and all of the muscle fibers associated with it. In this analogy, Vader uses Force to communicate with each Stormtrooper, but in the body, the brain uses motor units to communicate with each muscle fiber. Many weightlifters take a black and white investigative approach: 3x10, 5x5 or 4x15. But this broscience approach can limit your #GAINZ potential!

 

RELATED: Dropset Circuit 2 Biceps / Triceps Dumbbells

How to implement Hyper Strength

Hyperforce takes full advantage of the size principle by involving as many stormtroopers as possible. The more effort you have, the better results you will get. You will implement the strength training strength to 85 percent, which corresponds to 5-7 repetitions, then immediately reduce your weight in the hypertrophy range of 60-75 percent, between 8-12 repetitions. We don't want you to get tired to the max, because this will compromise your remaining sets. The rest period will be between 2-4 minutes, depending on the fatigue. If you had done 60 percent alone, you could have done more than 12 reps, but due to the maximum recruitment of drive units in the previous set of forces, you would be a little tired.

 

Constant training in the strength range is very neurologically demanding. What happens to the cars of the Daytona 500? They continually need pit stops to change tires, add fuel and make sure everything runs smoothly.

 

Training with Hyper Strength is like a long car race. You're pushing the body to the limit. You can avoid melting by keeping 1 or 2 reps in the tank, eating properly and listening to your body. I suggest one session per week, by the body. If you notice a decrease in strength, pull back the sets or take out the release sets.

 

Squat workout with squats

For example, take an athlete with a 330-pound 1RM squat, then 95% = 315 pounds. Make sure to save 1 rep in the tank. In other words, don't get tired. 65% = 205 pounds. Heating for 2 or 3 series.

 

 

Set 1-135 x 8

Set 2 - 185 x 5

Set 3 - 225 x 2

Working set of 5

Set 1 @ 95% = 315 x 1-2 reps, lose weight at 205 for 8-12 reps; rest 3 minutes

Set 2 @ 90% = 295 x 2-4 reps, lose weight at 205 for 8-12 reps; rest 3 minutes

Set 3 @ 85% = 280 x 2-5 reps, lose weight at 205 for 8-12 reps; rest 3 minutes

Set 4 @ 85% = 280 x 2-5 reps, lose weight at 185 for 8-12 reps; rest 2-3 minutes

Set 5 @ 85% = 280 x 1-5 reps, lose weight at 185 for 8-12 reps; rest 2-3 minutes


Drop Set training that strengthens strength and size Drop Set training that strengthens strength and size Reviewed by GAURAV YADAV on June 22, 2020 Rating: 5

No comments:

Powered by Blogger.