Hey there, Darin Steen here, your next personal
trainer. I am really excited to bring this technique to you. I am going to show you the
technique on the flat bench press but you can do it with any exercise that you do. It’s
called the Drop Set. Many of you have heard of it, but I can tell you what: I just started
practising it, I’m seeing excellent results from it and I think you will too.
The promise behind the Drop Set is that you do a weight to failure…nice and slow…you
rack it, maybe lighten up the weight a little bit and then you do a set about 30 or 45 seconds
right after that. You should do that technique on the last set of the exercise; maybe do
it on 2 or 3 exercises in the routine, otherwise, it’s too much. The promise is that you are
going to get more blood flow into the muscle and you are going to feel a pump, and the
philosophy is that more blood inside the muscle during that drop set (you can feel the pump
for sure) is going to stretch the fascia or the thin sheath of covering for the muscles.
It gets used to that stretch, it’s just 30 – 45 during that post-work out pump feeling
from the drop set and therefore, it gets used to stretching so in the future as you work
out that fascia covering is softer and more pliable and will allow the muscle inside to
grow. There are a lot of people who think that the fascia (or the covering of the muscles)
is really the limiting factor in new or more growth in the future and I would agree; (then
on a side note we will talk about later) but also the nerves. Your nerves limit your muscle
growth as well. I will talk about a supplement technique and a few lifestyle techniques can
help you to calm your nerves down so you can grow bigger muscles a lot faster than in the
past by maybe even working out less. I am going to show you the drop set technique
here on the flat bench. Remember you can do this on any exercise. I highly suggest you
do 2 or 3 sets to complete failure on every exercise and do the drop set on the last set
or probably the third set, whatever your last set is. Just to remind you, I know you have
seen some of my chest exercise videos before for some techniques that will allow you to
get the chest muscles focussed on better during any chest movement and that is an arch:
When you get into the press position, just bring your feet back.
Arch that lower back up so there’s a space here (in the back); this is a classic power
lifter, body position. It aligns the chest and pins the shoulder blades down so you can
feel the focus on the chest more. Once you lift off, come down, explode and
try to push those fists together just like a dumbbell press. Even though the hands really
don’t move, attempt to push them together – put your mind in the muscle.
[Demonstration of exercise] Attempting to squeeze those fists together
is going to give you a nice focussed squeeze right across the `pec’, versus putting the
mind to pushing the bar from point A to point B, throwing it around fast like power lifters,
lifting more weight but stressing your joints and not putting the focus on where you really
want to make the chest muscles grow. Maybe a technique in between your drop set
is to stretch out the muscle that you are focussing on. So, this would be a nice chest
stretch: Bend those elbows, go down slow…3…2 and…1.
For each stretch you should relax your breath out into the stretch and intensify for 3 or
4 seconds and it’s repetition 5 or 6 or 7 times.
Get out and do a little pre-stretch – big breath in, let your air out…3…2 and…1.
(Do 2 or 3 more repetitions). Get back down here for the drop set and we’re
ready to go. Do 10 reps…
That’s the drop set technique. You are going to feel more of a pump in the muscle and it’s
going to stretch out that covering in the sheath on the muscle and allow for your muscles
to grow bigger, a lot faster than they have done in the past.
So, that’s our drop set technique. It is an unbelievable technique. I’ve got my arms a
lot bigger than they have ever been in my life by utilizing the drop set technique in
the last two months of my training, with a little supplementation tweak as well. If you
want to know more about that supplementation tweak it has to do with sodium loading and
creatine loading at the end of the workout. Just comment below and we will talk about
it. Kiyoshi Moody, the world’s champion in the
IMBA…three years in a row…he won a car last year. I watched one of his videos and
I see how light he was lifting with big, massive thighs, talking about the drop set technique
– that makes a lot of sense. So, Kiyoshi I really appreciate you sharing the wisdom and
I wanted to let my followers benefit from the information as well because it feels great
for me. Until next time, it’s Darrin Steen here, your
next personal trainer. You do have the power to change and make the rest of your life the
best of your life.