Mechanical Drop Sets

[iPenetratah]

I am currently running Christian Thibaudeau's Mechanical Drop Sets.

I chose this after coming off a routine that was high intensity, focusing on strength and specialization.

Mechanical Growth System explained
Three important factors influence the amount of muscle growth
stimulated by a training program. Well, there are more than that,
but these are the big three we have the most control on:

− The magnitude of the tension produced by the working muscle
− The exhaustion of muscle fibers/motor units
− The hormone production stimulated by training.​

The magnitude of the tension produced by the muscle: This is also
called ''intramuscular tension'' and it basically refers to how hard a
muscle has to contract to complete a movement. When lifting weights,
tension is directly proportional to the amount of force that has to be produced.

Force equals mass times acceleration (F = ma). This means that force
production (and thus tension) is maximized by:

a) lifting heavy weights (maximizing the ''mass'' element)
b) lifting moderate weights with a lot of acceleration​

In theory we could say that we could also reach maximum force
production by exploding against very light weights (maximizing the
''acceleration'' element). This is mathematically correct. However in
that case, the time under which the muscles are placed under tension is
too short to elicit a growth response which is why I'm not including it in
the ways to maximize growth through high intramuscular tension.

Simply put the more tension a muscle is put under, the faster the
structural changes (muscle damage, cell disruption, ATP depletion, etc.)
occur; and this is a very effective way to force the body to adapt.
However, to do so it is important that the duration of the tension lasts a
certain period of time (at least 15-20 seconds per set); bouts of high
tension that are too short do not have a maximal effect on stimulating
growth.

So assuming a normal, controlled tempo this means doing heavy sets of
4-6 reps; or lifting moderate weights with maximal acceleration for sets
of 8-10 reps.

The exhaustion of muscle fibers/motor-units: Vladimir Zatsiorsky
wrote, "to be stimulated into growing, a muscle fiber must not only be
recruited, but also exhausted." Although heavy lifting is a fantastic tool
for growth, it often leaves some fibers un-stimulated.

High tension is effective at creating muscle cell disruption, but longer
sets (which have a longer time under tension) are also a very good way
of stimulating growth. They do so by exhausting, thus stimulating more
muscle fibers.

Sure you could argue that longer sets will mostly increase the number
of slow-twitch fibers exhausted since fast-twitch ones get exhausted
pretty quickly. They claim that since FT fibers have a much greater
growth potential, exerting extra effort to stimulate the less growth-prone
ST fibers is a waste.

I would counter that argument by saying that when you want to make
your muscles as big as humanly possible, you take all the growth you
can get! Thus stimulating the ST fibers, even if they have a much
smaller growth potential, is worth the effort. This is true if musclebuilding
is your goal. Athletes are another story.

So a second way of stimulating growth is to exhaust as many muscle
fibers as you can with each set. You could cause more fatigue by doing
more sets, but it's easy to overdo such an approach and end up not being
able to recover and grow optimally from your program.

A good way of exhausting as many muscle fibers as possible with a set
is to perform extended sets. Extended sets refer to continuing to do
more repetitions once you have reached the point where you can't get
anymore. How can you do that? Several methods are applicable:

a) reducing the amount of weight and immediately continuing the set
(drop sets)

b) taking a very short rest (no more than 12 seconds) and continuing the
set with the same weight (rest-pause)

c) doing a second exercise for the same muscle group without taking
any rest (pre or post-fatigue supersets)

d) doing half repetitions at the end of a set of regular reps (post-fatigue
partials)

e) Holding the weight in place for as long as you can at the end of a set
(post-fatigue isometrics)

f) having a partner help you complete a few more reps at the end of the
set (forced reps)​

These are are the traditional set extension methods. They are quite
effective, especially those that do not require using a lighter weight
(rest-pause, post-fatigue partials, post-fatigue isometrics). Remember
that reducing the weight also reduces intramuscular tension.

Another lesser known method to extend a set is called mechanical drop
sets. In a mechanical drop set you're still focusing on performing more
reps once you hit failure. However you don't reduce the weight. Rather,
you make a small change to the execution of the movement to allow
yourself to get more reps with the same weight.
The change can be a difference in grip, foot stance, angle of movement,
etc. It's pretty much the same basic exercise, but with a technical
variation.

This method is effective since it keeps the load fairly high and also
recruit more muscle fibers per set due to the fact that you are making
slight technical modifications. More fibers recruited and exhausted =
more growth.

Because of their effectiveness, MDS are the cornerstone of this 12
weeks program.

The hormone production from training: Hormones are basically
postmen. They roam around your body looking to deliver a message to
specific places. One of these messages is ''increase protein synthesis,
build more muscle'' and it is mainly delivered by testosterone and
growth hormone/IGF-1. Obviously the higher the level of these
hormones is, the more growth will be stimulated.

Without going into too much details, testosterone has been found to be
stimulated mainly by heavy lifting while growth hormone is
maximized by sets leading to an accumulating of lactate (longer sets
that give you a large pump).
We will stimulate the release of both hormones with this program: we
will use heavy lifting to maximize testosterone production and
mechanical drop sets to do the same with growth hormone.

The program
The program I'm about to present is based mostly around mechanical
drop sets, since it's one of the most powerful method you can use to
stimulate growth. However we will also include one heavy lift per
muscle group to get the added benefits of this type of training, which
are:

− stimulation of muscle growth in its own right
− potentiating the nervous system... this will make all the subsequent
lifts more effective by increasing motor unit recruitment
− increase in muscle density​

The program is 12 weeks long and uses 3 different 4 weeks phases.
Each of these phases is built as such:

Weeks 1-3: regular program
Week 4: De-loading week (increase the reps from 4-6 to 8-10 on the
heavy lift and only perform the first leg of the mechanical drop sets)​

 

[liftsiron]

Looks to be a recipe for over training, unless your very advanced, you will be far better off to stick with the basics imo.

 

[iPenetratah]

It can be, and as you state it depends on your training level. And throughout the years, I have developed the work capacity to handle this type of volume. In addition, I have made mistakes and overreached, which is needed sometimes and can be beneficial IMHO. Plus, afterwards, you can benefit from super-compensation.

Also, one will learn their limits, but the key is what caused you to overreach? Was it the workload, nutrition, life, etc...

Currently, I am on Phase I, and tonight will be the end of week 3. Each subsequent workout I continue to gain strength, which is a solid indication that I am recovering properly. And I am eager to get back into the gym. Over the years when I find my limit, motivation will be hindered, the consequent days are long...If that is the case I make adjustments.

My biggest thing is checking my ego. Since week 4 is a deloading week...a little voice inside my head says, pffft, you don't need no deloading week : D But I've made mistakes like this before. So, I will welcome the deloading week when it comes.

 

[Dawgpound_Hank]

I think many have used mechanical drop sets (MDS) without even knowing it simply because of the term coined itself. I myself have in many exercises. Some exercises off the top of my head that I have used MDS would be cg bench/normal grip bench, db flyes/db bench press (yes different exercise indeed, but similar enuff to fall into the MDS category although falls into pre-exhaust category also), cg pulldowns/normal grip pulldowns, etc.

Over the years I have often incorporated partials, statics and drop sets to take it to the limit. Cheat reps is also great IF used correctly - at the end of the set to make the set harder. Problem is, many use cheat reps for the sake of ego to handle heavier poundages from rep 1. For most heavy compounds, a w.o partner is a must to implement forced reps and negatives, however many unilateral exercises is feasible to use these methods on your own, ie concentration curls, db tricep extensions, single leg extensions, etc etc too many to mention.

I have found MDS and many of the other methods mentioned to be great for stimulating muscle growth. Some methods I have tried and do NOT like is supersets for the same muscle, trisets and giant sets (not including abs, often I don't rest at all between ab exercises). With me, the poundage had to be dropped SO much, I felt it was more of a cardio benefit (mainly with giant sets). Pre-exhaust is another method I didn't like either...for the same reason with poundage. Go do a killa set of db flyes to positive failure, then have a w.o partner assist you with a few forced reps followed by a negative or 2, THEN go immediately to do a set of bb bench press....you will see what I mean. However, pre-exhaust worked great for Menzter and Viator, and Sergio claimed he made some of the best gains of his life while using pre-exhaust when working with Arthur Jones, but hey, thats another thread.lol

 

[iPenetratah]

True, true. There really isn't nothing knew, but a specific trainer or trainee will name a routine they are doing which is similar or based off another technique, etc...

I have used pre and post exhaustion techniques before, which I enjoy. As well as, other forms of drop sets, rest-pause, clusters...

Just throwing this routine out there to spark an interest or remind someone of a prior successful training program/principles.