Get Bigger Biceps | Drop Set | Negatives | Ankit Siwhan
Channel: Ankit Siwhan
Date: 11/09/2021

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DROP SET

A drop set is an advanced resistance training technique in which you focus on completing a set until failure — or the inability to do another repetition.

Then, you lighten the load by 10–30%, and repeat, with little to no rest in between sets. The goal is to maximize potential muscle gain.

Paying attention to your form during each rep is always important, but it’s especially key during a drop set when you’re working to fatigue. This can help prevent injuries.



NEGATIVES 

Negatives are a great way to add more intensity into your workouts and overload the muscle groups engaged in the exercises you are performing. Negatives are performed by controlling the tempo of the repetition and slowing down the lowering phase of the lift to an approximate 3-5 seconds rep count. 

And because we can eccentrically lower and control approximately 25% more than you can lift (concentric phase – shortening the muscle under tension), heavier weights can be used for negatives. 

The majority of muscle fiber damage – or microtrauma – occurs during the eccentric phase. This damage causes the muscles to adapt, which will build bigger muscles and help you to get stronger. This is why lifters who are trying to build more muscle, use negatives to overload the muscles a different way and push through plateaus in the gym.


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