666: The Heavy Metal Dropset Variation
Do you want to spice up some of your secondary/assistance/exercises that happen after the 'main movements'?
First of all, let me just say that this isn't "one trick to boost your gains" or any kind of method that is going to induce more muscle growth.
Below are some simple ideas to make training brutally fun in a relatively safe way.
The dropset variations below do make you work hard, so be ready!
It also helps that they all include the most metal number of all time: 666
Some would say 3 memes might have been stretching that joke a little far. THOSE PEOPLE ARE WRONG!
What is a drop set?
Josh Bryant, writing for bodybuilding.com in 2012 had this to say:
A dropset is defined as continuing an exercise at a lower weight once you've reached muscle failure at a higher weight. For the sake of convenience, dropsets are often performed on machines, since reducing the weight requires nothing more than moving a pin. Dropsets can also be performed with dumbbells, barbells and, conceivably, many other forms of strength training, from sandbags to Atlas stones.
Dropsets are part of the famous Weider System that Joe Weider developed in the 1980s, but their origin dates back even further. Henry Atkins, editor of Body Culture magazine, created the technique in 1947, calling it the "multi-poundage system." Since then, this ornery approach has gone by a lot of names, including descending sets, strip sets, the stripping method, triple-drops, down the rack, and running the rack.
I don't use dropsets with barbells or exercises I see as complex or risky often unless my client has a strongman competition coming up with an event similar to a dropset.
I prefer machines, cables and occasionally dumbbells.
Benefits Of Dropsets
Increase training volume
Increase training density
Builds pain tolerance
Hurt like fuck
Potentially increases injury risk when used incorrectly
May limit volume later in the session if used too early in the session
When To Use Dropsets
When the muscles/movements you are training aren't injured/painful
After a decent night sleep
Towards the end of a session so it doesn't lower the amount of volume you can handle
For machine work or lower risk free-weight exercises that won't kill you if you reach failure
When not to use dropsets
When the muscles/movements are injured or the movement is painful
At the start of a session (usually)
Big compound exercises like squats and deadlifts unless you need to
When sleep-deprived AF
THE 666 DROPSET VARIATION
My favorite 666 dropset exercises:
Laying/seated leg curl
Tricep extension variations
Lateral Raises (dumbbell usually)
Have a play with these and see how they work for you. Variation is very important if we are going to keep training fun for life. This brutality shouldn't be called fun, but for some reason, these dropset variations just are. Or maybe it's just fun to give them to other people?
Research into this question will be ongoing!
By Chris Kershaw