Strip/Drop Sets

               This Strip set technique is for intermediate to advanced lifters even though anyone can do it.  It is exceptional for muscle toning, time efficiency and muscle confusion and shock.  Many bodybuilders for ages have been using this high intensity technique for getting deep muscle tissue in almost any area.  The concept is very simple.  You start with a heavy enough weight to do 5-6 reps to failure, and then strip away some weight, then do another set to failure, then strip more weight and rep until failure, repeating at least 4-6 times.  Many times we fail on a set with one weight at a certain number, but that doesn’t mean the muscle is completely taxed or exhausted.  By dropping the resistance the muscle can go further and the intensity with it.  Here are few more examples.
Strip Sets with Barbells (drop sets)
This is one of my favorites for bicep training. All you have to do is put small plates on each side of the bar and strip them off when you reach failure. For example, setup a barbell with five ten pound plates on each side, that's 145 lbs.  Perform the 1st set with 145, do as many reps as you can, then pull a ten off each side, go to failure again, repeat until you do your last set with either 10lbs on each side or just the bar.  For the brutal intensity, have two partners strip at the same time without setting the bar down, next difficult is one partner that can quickly get to both sides.  If you lift by yourself then rack quickly strip then do another.  Example exercises-Bench, Military, and Incline Press.  BB curls, skull crushers, close-grip press.
Drop Sets with Machines
Stripping plates off barbells can be awkward and time consuming. Drop sets are easier with machines, especially if the pin is close to where you don’t have to get off the machine.  All you have to do is pull the pin out of the weight stack and move it up to a lighter weight, for each set, allowing for quick weight change, and a higher intensity.  Example exercises-Leg ext/curls, biceps curls, triceps extensions, pull downs or chest press.
Drop Sets With Dumbbells (running the rack)
Going down the rack is a fantastic technique for dumbbell exercises. Hopefully you have a rack like I do that runs waist high with 150lb down to 5lbs, dropping 5lbs in between, then the creativity is limitless.  Also, if you have the Bowflex 1090s like I do these are great for drop sets, just turn the knob and go, great burnout.  For instance, standing DB curls, you might start with the 60lb, do reps until failure, then put the 60's down and grab the 50's, then put the 50's down and grab the 40's and rep until failure.   Depending on your resistance to pain try doing at least five sets going down to even 10lbs or less, or instead of dropping 10lbs at a time, try 5lb for a brutal workout.  You will have more blood flowing the target area then you will know what to do with.  Example exercises-DB shoulder, incline, flat presses, curls, side or reverse raises, shrugs.

…For more information and tips, check my website, www.chadamartin.com.