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There
are several good techniques you can use to
increase the intensity and effectiveness when
you are doing drop sets on selectorized machines.
- Use
multiple pins - Set one at
your heaviest weight, one at your next
drop, one at your next drop, etc. Just
pull the bottom one out when you are done
that part of the drop. This decreases
the turnover time between drops, increasing
the intensity of the exercise as you don't
have to take the time to put the pin back
in.
- Pin-pulling
spotter - An even better way
is to get someone else to pull each pin
for you so you can keep tension on the
muscle the whole time. Just graze the
plates at the bottom for the split second
it takes to whip out the pin. You may
even want to try not grazing but actually
holding it slightly above the next plate
and letting the plates drop from there
(make sure it is only a fraction of an
inch - don't break anything to do this).
- Leaning,
pin-pulling spotter - An alternative
is to have the spotter lean down on the
weight stack while they pull or reset
the pin so you can keep pushing against
it (at the bottom of the movement - push
just enough to maintain tension in the
muscle, not enough to throw them off).
- Leapfrogging
- If you only have two pins, try leapfrogging
them (this only works with someone doing
it for you). Your spotter will take the
pin that they just pulled out and insert
it higher up while you are still doing
your set (preferably wait until the peak
of the movement when the weight is stopped
for a second or two and being very careful
of fingers the entire time). This trick
allows use of the multiple-pin technique
without using all the pins in the gym.
"I
found this book to be one of the more interesting
books on training that I've seen in a long
time. You have an excellent product.
Variety is essential to maintaining interest
in training, and your book should keep a lot
of guys busy trying out new ideas." -
Nelson Montana - Bodybuilding journalist and
author of "The Bodybuilding Truth"
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