This method takes advantage of the "potentiation effect" of heavy lifting. By doing a heavy lift first, you excite the nervous system and neuromuscular junctions and turn on more muscle fibers. If you immediately switch to hypertrophy work using the same movement pattern, you'll keep more fibers active and stimulate more growth.
Use two different loads for each set. Load the bar with 75% of your maximum. Then, slap on a pair of collars. You'll then add an additional 10-15% weight on the other sides of the collars. (The bar is now loaded with 85-90% of your max.) This will make it easier to quickly remove the additional weight before doing the drop set. Here's what it looks like:
This method will build a lot of muscle mass. It'll also get you used to handling bigger weights which will translate into maximum strength gains, too. Although this method can be used with any exercise, it's better suited to bigger lifts like squat, bench press, overhead press, row, etc.
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Ask Me Anything I get a lot of great questions in my T Nation Community…
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…