Before I get into the subject, I would like to go over some basics as a close friend who had read the Drop Set post couldn’t figure out why I was suggesting such a regime.
Well, he is absolutely correct; the worst thing one can do is
ASSUME
Because,
WHEN YOU ASSUME, YOU MAKE AN ASS OF U AND ME.
I am very curious how my lovely and multi-talented translator Bengü, pictured below, will translate this into Turkish?? It’s much easier writing in English and having it translated, believe me.
Always thought this was a clever way of pointing out the hazard of assuming. Just because I know something, doesn’t mean you also have to know it.
So, some basics:
- your muscle tissues have about 5 different kinds of fiber
- we can classify them as slow twich and fast twich
- slow twich fibers are for endurance
- fast twich fibers are for strength
- slow twich fibers have more endurance and not much power
- fast twich fibers tire easily but are strong
- all of them have to be worked if you don’t want to loose muscle tissue
- lighter weights more reps for endurance, working slow twich fibers
- heavier weights less reps for power, working fast twich fibers
So that’s it, for the anatomical basics in a nutshell.
Why do we want to exercise all of these muscle fiber types? The body is an unbelievably efficient machine; muscle tissue, compared to non-muscle tissues of the body, CONSUMES MORE CALORIES. Thus, if you don’t use your muscle tissues your body gets rid of them, to maintain efficiency. Death of muscle cells is called sarcopenia.
Remember, USE IT OR LOOSE IT? This is where that saying comes from.
So what you might say. Well, when you loose 40 % of your muscle mass YOU DIE. Is this reason enough?
My exercise suggestions always try to incorporate working slow and fast twich muscle fibers. Think back to HIIT, Super Slow Training, Super-Super Slow Training and my usual 15 reps, increase the weight and 8 reps, increase the weight again and 4 reps and finally increase the weight again and do 4 negatives if possible.
I have written about walking twice, if I recall correctly. It’s great, but not what will preserve all your leg muscles. Slow AND fast twich fibers, that is. It will spare your slow twich muscles from being disposed of by your body but will do nothing to protect your fast twich fibers.
I think I’ve said enough about the BASICS. If you have any questions please don’t hesitate to comment in the blog.
SUGGESTED DROP SET ROUTINES
You can do whole body workouts 2-3 times a week or split routines, 3-4 times a week, that I usually prefer.
A whole body workout takes at least 45 minutes, but I prefer to work out in the 20-40 minute range.
Example of a whole body workout:
- High Leg Press (toes above the plate you push)
- Low Leg Press (feet in the middle of the plate you push)
- Calf Presses on Leg Press Machine
- Pull Down
- Row
- Chest Press
- Butterfly Machine
- Shoulder Press
- Side Lateral Shoulder Raises
- Scull Crusher
- Triceps push downs
- Biceps curls
- DB Concentration curls
Example of a split routine:
- Hamstrings, Quadriceps and Calves
- Back and Biceps
- Chest and Triceps
- Shoulders and Traps.
My present routine:
1.Shoulders
Shoulder Press
Set 1. 32,5 kg. (4-6 reps)
Set 2. 30 kg. (6-8 reps)
Set 3. 27,5 kg. (8-10 reps)
Set 4. 25 kg. (10-12 reps)
Set 5. 22,5 kg. (12-15 reps)
Side Lateral Raise
Set 1. 32,5 kg. (4-6 reps)
Set 2. 30 kg. (6-8 reps)
Set 3. 27,5 kg. (8-10 reps)
Set 4. 25 kg. (10-12 reps)
Set 5. 22,5 kg. (12-15 reps)
Face Pull
Set 1. 25 kg. (4-6 reps)
Set 2. 22,5 kg. (6-8 reps)
Set 3. 20 kg. (8-10 reps)
Set 4. 17,5 kg. (10-12 reps)
Set 5. 15 kg. (12-15 reps)
So that’s our shoulder routine. Let’s say day 1.
2. Legs (hams, quads, calves)
High Leg Press (your toes should be above the top part of the plate you push)
Set 1. 80 kg. (4-6 reps)
Set 2. 70 kg. (6-8 reps)
Set 3. 60 kg. (8-10 reps)
Set 4. 50 kg. (10-12 reps)
Set 5. 40 kg. (12-15 reps)
Leg Curls
Set 1. 42,5 kg. (4-6 reps)
Set 2. 40 kg. (6-8 reps)
Set 3. 37,5 kg. (8-10 reps)
Set 4. 35 kg. (10-12 reps)
Set 5. 32,5 kg. (12-15 reps)
Low Leg Press (feet positioned as in the picture)
Set 1. 90 kg. (4-6 reps)
Set 2. 80 kg. (6-8 reps)
Set 3. 70 kg. (8-10 reps)
Set 4. 60 kg. (10-12 reps)
Set 5. 50 kg. (12-15 reps)
Leg Extensions
Set 1. 42,5 kg. (4-6 reps)
Set 2. 40 kg. (6-8 reps)
Set 3. 37,5 kg. (8-10 reps)
Set 4. 35 kg. (10-12 reps)
Set 5. 32.5 kg. (12-15 reps)
Calf Press (only your toes should be on the plate, the exact opposite of High Leg Presses)
Set 1. 100 kg. (4-6 reps)
Set 2. 90 kg. (6-8 reps)
Set 3. 80 kg. (8-10 reps)
Set 4. 70 kg. (10-12 reps)
Set 5. 60 kg. (12-15 reps)
That was day 2.
3. Triceps and Biceps.
Scull Crushers on a Cable Machine
Set 1. 22,5 kg. (4-6 reps)
Set 2. 20 kg. (6-8 reps)
Set 3. 17,5 kg. (8-10 reps)
Set 4. 15 kg. (10-12 reps)
Set 5. 12,5 kg. (12-15 reps)
Machine Triceps Push Downs
Set 1. 52,5 kg. ( 4-6 reps)
Set 2. 50 kg. (6-8 reps)
Set 3. 45 kg. (8-10 reps)
Set 4. 40 kg. (10-12 reps)
Set 5. 37,5 kg. (12-15 reps)
Machine Biceps Curls
Set 1. 30 kg. (4-6 reps)
Set 2. 25 kg. (6-8 reps)
Set 3. 20 kg. (8-10 reps)
Set 4. 15 kg. (10-12 reps)
Set 5. 10 kg. (12-15 reps)
Overhead Cable Curl
Set 1. 15 kg. (4-6 reps)
Set 2. 12,5 kg. (6-8 reps)
Set 3. 10 kg. (8-10 reps)
Set 4. 7,5 kg. (10-12 reps)
Set 5. 5 kg. (12-15 reps)
We have completed day 3; let’s move on to our 4th and last day.
- Back and Chest
Pull Downs
Set 1. 57,5 kg. (4-6 reps)
Set 2 55 kg. (6-8 reps)
Set 3. 52,5 kg. (8-10 reps)
Set 4. 50 kg. (10-12 reps)
Set 5. 47,5 kg. (12-15 reps)
Machine Rows
Set 1. 52,5 kg. (4-6 reps)
Set 2. 50 kg. (6-8 reps)
Set 3. 47,5 kg. (8-10 reps)
Set 4. 45 kg. (10-12 reps)
Set 5. 42.5 kg. (12-15 reps)
Chest Press
Set 1. 45 kg. (4-6 reps)
Set 2. 42,5 kg. (6-8 reps)
Set 3. 40 kg. (8-10 reps)
Set 4. 37,5 kg. (10-12 reps)
Set 5. 35 kg. (12-15 reps)
Butterfly Machine
Set 1. 35 kg. (4-6 reps)
Set 2. 32,5 kg. (6-8 reps)
Set 3. 30 kg. (8-10 reps)
Set 4. 27,5 kg. (10-12 reps)
Set 5. 25 kg. (12-15 reps)
There it is. Some last minute tips:
- Don’t do this program for more than 6 weeks
- You should not be able to do one more rep at the end of each set; increase the weights appropriately
HAVE FUNN AND WATCH YOUR MUSCLES GROW.
