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- What's up, guys, it's Chris Heria,
Welcome to another vlog.
Today I'm gonna be talking about something
that you guys highly requested, that's drop sets.
But first, some of you may be asking what are drop sets?
A drop set is a fitness technique
for continuing an exercise with a lower weight
once muscle fatigue has been achieved at a higher weight
and drop sets are a great way to increase muscle mass
as they're a quick and easy way to get the heart pumping
and most importantly, fatiguing the muscle
to ensure hypertrophy.
And that's how they're more beneficial compared
to straight sets that only combat the first layer
of muscle fibers, preventing you from reaching
maximum growth potential.
But when training with drop sets, you continue to train past
your fatigue by lowering your weight
and increasing your repetitions,
and that's gonna activate the deepest muscle fibers
leading you to maximum muscle growth.
As drop sets extend the time under tension
during sets and this is very effective
in inducing hypertrophy.
Now with this strategic technique,
you're gonna need to know when
and when not to use it.
If you're a beginner just getting started,
you wanna limit drop sets to one set per muscle group.
You don't wanna do a drop set for every set
of every exercise until the muscles in your body
have been developed enough
to be able to take on that stress and overload.
Drop sets will shock your muscles so you need to be careful
in order to avoid injury.
Now drop sets can be done in different ways.
Barbells, eights and even using exercise progressions.
And I'm gonna demonstrate all these different
examples for you; but first, let's start off with dumbbells.
We're gonna be doing a drop set of bicep curls.
I'm gonna start with these 40-pound dumbbells
and I'm gonna hit about four to six reps trying
to reach fatigue without compromising form,
then I'm gonna drop these weights down
and immediately picking up the 30 pounds
and this time I'll be increasing the reps
going from eight to 10 reps.
And after that set, I can continue dropping the weight
and increasing the reps.
And as you can see, in a normal situation,
where I will fatigue my repetitions,
put the weights down, waited until I was ready to go again
within that same amount of time,
the person doing drop sets would have done way more reps
and have reached a further point of hypertrophy
and extending their time under tension.
All right, so let me show you guys how it's done.
First pick a weight that's gonna allow you to fatigue
at four to six reps.
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All right, let's immediately go into the next ones,
no rest time; now we're going for eight reps,
eight to 10 if you can.
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Whoo, my biceps are burning at that point.
Now a quick tip for drop sets, you wanna make sure
that you complete all the sets of an exercise
before moving on to the next exercise,
that's how you're gonna get maximum muscle
contraction out of this technique.
So normally how I like to do my exercises
is once I finish this exercise, I move onto the next one,
until I've completed my entire list of exercises,
ending my workout routine, and I'll do that for rounds.
That's circuit trainnig.
Then I will finish training that exercise
and move on through my workout to the next exercise.
For now, we're gonna move on through my workout
so I can show you guys the next example of how to do
drop sets using progressions.
And using progressions for a drop set is pretty much
the same as using weights.
For example; handstand pushups.
There's plenty of progressions working your way
up to the handstand pushup, so you would choose
the hardest progression that you're actually able
to perform but will definitely give you a challenge.
For example, if you can only do four handstand pushups
against the wall, then that's exactly
where you're gonna start.
And once you've completed those you then wanna go
to the next easier progression which would be
elevated pike pushups.
Just like with the weights in the previous drop set,
when you go to the next easier progression,
you decrease your body weight, and now is when you wanna
increase your repetitions just like you did before,
so we're gonna go for eight to 10 reps,
of elevated pike pushups, and then you can continue
doing easier progressions and increasing your reps
with every progression.
Let me show you guys really quick what that looks like.
I'll start off with some handstand pushups.
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All right, now let's go right into the next
easier progression, elevated pike pushups.
Increase the reps, eight to 10 reps.
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All right, now to the next easier position,
pike pushups, increase the reps again, 15 to 20.
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All right, so that's how you do it
using progressions; what I did just now is actually
how I started training, and that's how I increased
my pull ups when I first started working out.
Eventually got some one arm pull ups,
muscle ups, and so forth.
And another tip to keep in mind, if you guys saw
that last progression I went from 10 reps
all the way up to 15 to 20 reps.
That general number of repetitions is really used
to calibrate how much weight or how much
resistance you're gonna be using within each set.
For example, the first set you should be using
some type of weight that's gonna have you fatigue
around four to six reps.
But moving on, now I wanna show you how to do this
with plates, we're gonna be doing squats.
So I'm gonna have Oswaldo and my brother drop the plates
for me as soon as I finish my reps, let's go for it.
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So there we have squats.
Now if you saw when I did it, I didn't re rack
the weight I just had my brother and Oswaldo
pull off the weights as I dropped the sets.
Now of course that increases the time under tension
cause I'm not taking a break, putting the weight down,
but if you're dealing with heavier weight,
it might be safer to just re-rack the bar first,
take off the weights, and continue your drop sets.
And of course, if you're alone, you can always
just re-rack it, take off the weights,
and do the drop set by yourself.
So I showed you how to drop set with dumbbells,
with progressions, with plates.
Now I have one last example to show you.
This is gonna be with a weight vest,
one of the best pieces of fitness equipment
that you can get your hands on.
Heria weight vest, if you don't have one already,
go ahead and pick one up at ChrisHeria.com.
All right, so I'm gonna go for muscle ups
and the weight vest is the perfect piece of equipment
for drop sets with weights and technique,
and I'm gonna show you that with the muscle up.
Let's go for it.
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All right, drop the weight.
Lift it up.
All right, time to carry these last sets.
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And that's actually gonna wrap it up
for today's video, thank you guys so much for watching.
If you enjoyed the video and you learned something
definitely smash that like button.
This video was requested by a bunch of you guys
in the comments section down below, so write a comment
down below, let me know what you want the next
video to be about.
Share this video that's trying to get shredded
and could definitely use the drop set technique.
And of course subscribe if you haven't already,
I post every Thursday 2PM USA eastern time.
And if you comment within the first 30 minutes
of any upload, you always have a chance
to win som free Heria apparel.
And of course for more of my personal workouts
that use techniques just like this,
getting you in the best shape of your life,
definitely download the HeriaPro app in your app store,
that's where I post all my personal workout routines
and programs on a daily and weekly basis.
And all my workouts are designed with specific techniques
just like this, getting you in the
best shape of your life.
And for more of my content during the week
make sure you're following me on Instagram,
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If you want the chance to be a part of that
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then definitely follow me on SoundCloud,
as soon as I hit 10K followers I'm gonna be releasing
all the music you guys hear in the videos,
as well as some songs I haven't released yet.
And before I go, the Thenex crew and I will be
in Berlin, Rome, and Barcelona, hosting our very own
workout events, and if you wanna attend and workout with us
then definitely sign up, THENX.com/blog/events,
the link is down in the description below,
I can't wait to meet and workout with you guys,
and for everyone else around the world,
I will see you next Thursday, 2PM USA eastern time,
mad love, peace out baby.
Just a couple nights ago, in less than two years,
we just hit over one million subscribers.
And to celebrate I've made a sale for you guys
on ChrisHeria.come, that's 15% off the whole
entire store, and all I can say is thank you so much
to all the supporters.
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