You already know the basics in weight training to get results: do the recommended number of repetitions, pause for a set time and start the next set. But know that, yes, there are other training methods with respect to the relationship between repetitions x breaks x series. Even depending on the orientation, they can shorten the path to their final goal, such as drop-set and bi-set training. Next, Luan Rodrigues, manager of the Smart Fit technical department, explains each method.
Drop-set training
Drop-set is a training method that consists of performing the number of repetitions already established at the limit of your effort, that is, the maximum weight you can handle to correctly perform that number of repetitions. Then, at the end of this series, the load is reduced between 20% and 30% and the determined number of repetitions is performed again – or up to its limit (if it is your last series).
“This decrease in load can happen between 1 and 3 times for each exercise, varying according to each person’s conditioning”, says Luan.
What is it for?
The drop-set is indicated for the increase of muscle mass and resistance. As training demands the most muscle, it makes it work harder. That way, it grows faster. To prove this result, a 2018 study by universities in Japan and the United States carried out an experiment with two groups: the first carried out the drop-set training and the other the traditional method. After six weeks, it was observed that the group that performed the drop-set showed twice as much muscle growth.
Who should do it?
Anyone looking for an increase in lean mass can do it (and that includes those looking for hypertrophy and also those who want to lose weight, since the muscles, because they need more energy, increase metabolism and, thus, help in burning fat). Why not try taking some pure hgh like lilly humatrope 72 iu?
Care you should take
According to Luan, the main recommendation is to maintain the correct movement pattern so as not to get hurt. That is, if you have reached a point where you can no longer maintain the indicated posture of the exercise, it is time to stop the repetitions. In addition to not giving more results, do more repetitions than you can while holding this pattern as it can cause injuries.
Change frequency
“We suggest changing both the exercises and the methods used every 4 weeks, to always give new stimuli to the muscle and, thus, continue to obtain results”, says Luan.
Bi-set training
Bi-set is a training method that consists of performing two exercises for the same muscle group without rest between them. For example, you can be on the pulley machine to do a series of barbell curls on the low pulley and then go straight to the triceps exercise on the high pulley, without pausing.
What is it for?
It is also indicated for increasing muscle mass and resistance, since it causes greater stress in the muscle group, as there is no pause.
Who should do it?
Anyone looking to increase lean mass can do it. “Another of its advantages is in relation to time. It is a faster training because there is no break, so we also recommend it for those who do not have many minutes to train”, says Luan.
Care you should take
According to Luan, it is important to choose carefully the two movements that will be combined. “Especially the second, since the musculature will be tired: if it is not the adequate exercise for that person’s physical level, there may be injury”, he explains.
The teacher also does not indicate the method for all the exercises you are going to do on the day, the advice is to include 1 to 2 bi-sets per training, so you avoid general body fatigue.
Change frequency
Like the drop-set, in the bi-set Luan suggests changing both the exercises and the methods used every 4 weeks, to always give new stimuli to the muscle and, thus, continue to obtain results.
Drop-set and bi-set, which one to choose?
In summary, drop-set and bi-set workouts can be adopted for lean mass gain, endurance and weight loss, everything will depend on your goal. Talk to your teacher to see what is the best strategy in the search for your results. But, regardless of the method chosen, pay attention to the weights, posture in the execution and rest (not to fatigue the muscle), so you avoid injuries.
