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Drop sets tax the muscles in a very different way than do straight sets or supersets. They pre-exhaust the targeted muscle in a triple-threat attack, engaging the muscle fibers in an unorthodox way. I find that drop sets create the most soreness in every body part because of this three-tiered attack. Drop sets can be applied to free weights and machines, including dumbbells, barbells, and cable exercises. The exercise can require the simple moving of a machine pin from 400 pounds to 300 pounds to 200 pounds, or with workout partners removing plates to reduce the weight after a consecutive amount of repetitions. Another variation can be moving down the dumbbell rack doing alternating biceps curls, for example: 50 pounds x 7 reps, 40 pounds x 7 reps, and 30 pounds x 7 reps, consecutively. There are several variations, depending on the exercise performed.

After warming up, traditional drop sets begin with the heaviest of three weights, and then drop to a lighter weight, and then again to an even lighter weight in a succession of 7-7-7 repetitions, totaling 21 repetitions. For example, on leg day, if I’m leg-pressing 800 pounds, I’ll do it for 7 reps, strip the weights to 600 pounds for 7 reps, and then strip it to 400 pounds for 7 reps, completing 21 repetitions. I will often include some other drop set variations, including movements that I refer to as “LITTLE-MIDDLE-FULL” or “pulses,” in which we don’t actually drop the weight that we are using, but rather change the angle of the movement, also keeping to the 7-7-7 repetition range. This particular variation is usually called “21’s,” and is commonly applied to barbell biceps curls, but it can really be applied to any movement, both pulling and pushing exercises alike.

I do drop sets on the third week of each month. It is an excellent way to add variety to your workouts and expose your muscles to foreign stress. I have provided multiple workouts for drop set week for each body part below. Apply the following workouts with four to five exercises per body part on a given day, multiplied by 2 sets. Make your workouts interesting. It provides both muscle stimulation and mental stimulation, keeping you physically and mentally engaged at all times. Enjoy the results!

DROP SETS

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Leg Day A

Barbell Squats – 2 sets x 7-7-7 reps (21)

Leg Press 2 – sets x 7-7-7 reps (21)

Leg Extensions – 2 sets x 7-7-7 reps (21)

Lying Leg Curls – 2 sets x 7-7-7 reps (21)

Standing Calf Raises – 2 sets x 7-7-7 reps (21)

Leg Day B

Leg Press – 2 sets x 7-7-7 reps (21)

Kettlebell Squats – 2 sets of Little-Middle-Full pulses x 7

Stationary Dumbbell Lunges – 2 sets of Little-Middle-Full pulses x 7

Stiff-Leg Deadlifts – 2 sets x 7-7-7 reps (21)

Standing Calf Raises – 2 sets x 7-7-7 reps (21)

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Leg Day C

Dumbbell Squats – 2 sets x 7-7-7 reps (21)

Front Dumbbell Squats – 2 sets x 7-7-7 reps (21)

Leg Extensions – 2 sets x 7-7-7 reps (21)

Seated Leg Curls – 2 sets x 7-7-7 reps (21)

Donkey Calf Raises – 2 sets of Little-Middle-Full pulses x 7

Chest Day A

Flat Bench Barbell Press – 2 sets x 7-7-7 reps (21)

Incline Dumbbell Press – 2 sets of Little-Middle-Full pulses x 7

Decline Barbell Bench Press – 2 sets x 7-7-7 reps (21)

Incline Dumbbell Flyes – 2 sets of Little-Middle-Full pulses x 7

Cable Crossovers – 2 sets x 7-7-7 reps (21)

Chest Day B

Flat Bench Dumbbell Press – 2 sets of Little-Middle-Full pulses x 7

Incline Barbell Press – 2 sets x 7-7-7 reps (21)

Decline Dumbbell Press – 2 sets x 7-7-7 reps (21)

Flat Bench Dumbbell Flyes – 2 sets of Little-Middle-Full pulses x 7

Dips – 2 sets of Little-Middle-Full Pulses x 7

Chest Day C

Decline Barbell Bench Press – 2 sets x 7-7-7 reps (21)

Flat Bench Barbell Press – 2 sets x 7-7-7 reps (21)

Incline Dumbbell Press – 2 sets of Little-Middle-Full pulses x 7

Cable Flyes – 2 sets x 7-7-7 reps (21)

Push-ups – 2 sets of Little-Middle-Full pulses x 7

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Back Day A

Deadlifts – 2 sets x 7-7-7 reps (21)

Assisted or Unassisted Pull-Ups – 2 sets of Little-Middle-Full pulses x 7

Reverse-Grip Pulldown – 2 sets x 7-7-7 reps (21)

T-Bar Wide-Grip Rows – 2 sets x 7-7-7 reps (21)

Machine Row – 2 sets x 7-7-7 reps (21)

Back Day B

Pulldowns – 2 sets x 7-7-7 reps (21)

Reverse-Grip Pulldowns – 2 sets x 7-7-7 reps (21)

Close-Grip Pulldowns – 2 sets x 7-7-7 reps (21)

Row Machine – 2 sets x 7-7-7 reps (21)

Ball Hyperextensions – 2 sets of Little-Middle-Full pulses x 7

Back Day C

Dumbbell Rows – 2 sets x 7-7-7 reps (21)

Pull-Ups – 2 sets of Little-Middle-Full pulses x 7

Chin-Ups – 2 sets of Little-Middle-Full pulses x 7

Close-Grip Pull-Ups – 2 sets Little-Middle-Full pulses x 7

T-Bar Angled Rows – 2 sets x 7-7-7 reps (21)

Ball Hyperextensions – 2 sets of Little-Middle-Full pulses x 7

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Deltoids Day A

Seated Front Barbell Press – 2 sets of Little-Middle-Full pulses x 7

Front Alternating Dumbbell Raises – 2 sets x 7-7-7 reps (21)

Lateral Dumbbell Raises – 2 sets x 7-7-7 reps (21)

Seated Rear Deltoid Dumbbell Raises – 2 sets of Little-Middle-Full pulses x 7

Barbell Shrugs – 2 sets x 7-7-7 reps (21)

Deltoids Day B

Seated Overhead Dumbbell Press – 2 sets of Little-Middle-Full pulses x 7

Front Barbell Raises – 2 sets of Little-Middle-Full pulses x 7

Lateral Raise Machine – 2 sets x 7-7-7 reps (21)

Standing Rear Deltoid Dumbbell Raises – 2 sets x 7-7-7 reps (21)

Dumbbell Shrugs – 2 sets x 7-7-7 reps (21)

Deltoids Day C

Military Press – 2 sets x 7-7-7 reps (21)

Dumbbell Up-In-Out-Down – 2 sets x 7 times

Lateral Dumbbell Raises – 2 sets x 7-7-7 reps (21)

Seated Rear Deltoid Dumbbell Raises – 2 sets x 7-7-7 reps (21)

Upright Rows – 2 sets x 7-7-7 reps (21)

Barbell Shrugs – 2 sets x 7-7-7 reps (21)

Biceps and Triceps Day A

Close-Grip Bench Press – 2 sets x 7-7-7 reps (21)

Overhead Single-Arm Dumbbell Extensions – 2 sets of Little-Middle-Full pulses x 7

Rope Extensions – 2 sets x 7-7-7 reps (21)

Cable Pushdowns – 2 sets x 7-7-7 reps (21)

Barbell Curls – 2 sets x 7-7-7 reps (21) (7 low, 7 high, 7 full)

Dumbbell Curls – 2 sets x 7-7-7 reps (21)

E-Z Curl Bar Preacher Curls – 2 sets x 7-7-7 reps (21)

Concentration Curls – 2 sets x 7-7-7 reps (21) (7 low, 7 high, 7 full)

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Biceps and Triceps Day B

Weighted Dips – 2 sets x 7-7-7 reps (21) (7 low, 7 high, 7 full)

Overhead Rope Extensions – 2 sets x 7-7-7 reps (21)

Bench Dips – 2 sets x 7-7-7 reps (21)

Double Triceps Pulldowns – 2 sets x 7-7-7 reps (21)

E-Z Curl Bar Curls – 2 sets x 7-7-7 reps (21) (7 low, 7 high, 7 full)

Preacher Curl Machine – 2 sets x 7-7-7 reps (21)

Seated Dumbbell Curls – 2 sets x 7-7-7 reps (21)

Incline Dumbbell Curls – 2 sets x 7-7-7 reps (21) (7 low, 7 high, 7 full)

Biceps and Triceps Day C

Cable Pulldowns – 2 sets x 7-7-7 reps (21)

Rope Extensions – 2 sets x 7-7-7 reps (21)

Cable Pushdowns – 2 sets x 7-7-7 reps (21)

Close-Grip Push-Ups – 2 sets x 7-7-7 reps (21) (7 low, 7 high, 7 full)

Alternating Dumbbell Curls – 2 sets x 7-7-7 reps (21)

E-Z Curl Bar Cable Curls – 2 sets x 7-7-7 reps (21)

Preacher Curl Machine – 2 sets x 7-7-7 reps (21)

Single Cable Curls – 2 sets x 7-7-7 reps (21)

The post Drop Sets to Build Muscle: Total Body Workout appeared first on FitnessRX for Men.

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By: John M. DiFazio II
Title: Drop Sets to Build Muscle: Total Body Workout
Sourced From: www.fitnessrxformen.com/training/drop-sets-to-build-muscle-total-body-workout/
Published Date: Wed, 06 Sep 2023 16:41:42 +0000

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Mens Health

Failures in Business: The Unseen Stepping Stones to Success

Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.

TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.

Aaron

Get Comfortable Being Uncomfortable

The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.

It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.

TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.

Never Rest On Your Laurels

Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).

In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.

This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.

TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.

Embracing The Journey

To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.

The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.

So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.

Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.

REDCON RISING Aaron COLUMN IG

Instagram @aaronsingerman

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Instagram @redcon1

The post Failures in Business: The Unseen Stepping Stones to Success appeared first on FitnessRX for Men.

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By: Team FitRx
Title: Failures in Business: The Unseen Stepping Stones to Success
Sourced From: www.fitnessrxformen.com/nutrition/tips/failures-in-business-the-unseen-stepping-stones-to-success/
Published Date: Wed, 15 Nov 2023 18:53:06 +0000

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Mens Health

Negativity Is a Losing Mindset

By Marc Lobliner

CMO Tigerfitness.com

‘A good coach can change a game. A great coach can change a life.’

I coach my son’s U11 football team. I am just the line coach, but the dudes who coach with me are also in the same mindset as I am.

Positivity wins.

Let’s start off with last weekend’s game.

It’s 0-0, the opening kickoff is a short one and we fall on it.

You can hear our coaches getting our kids fired up and getting the offense ready for play. POSITIVE statements. A lot of “Let’s Go!” and energy.

On the other sideline, you hear the coaches angrily yelling at their players for the execution of the kick.

First play from scrimmage, our line makes every block and opens the outside for our running back to score.

You hear their coaches furiously yelling as we celebrate.

We celebrated and our fullback punched in the extra point.

After the kickoff, our defense held them to four and out. We got the ball again, touchdown. Extra point good.

14-0 in two offensive plays.s

Their coaches were still mad. Angry. Yelling.

We smiled, encouraged our kids, and ended up with a 42-0 mercy-rule win.

Our players are awesome, but not the biggest, not the fastest, not the strongest.

It’s all about culture and what you’re playing for.

We demand a lot of our athletes. Learn your plays, DO YOUR JOB, and we will win.

Every Tuesday after we win, I buy my linemen doughnuts and give them to everyone, telling them that a random lineman (changes weekly) said everyone deserves doughnuts. We don’t punish every mistake with extra running and up-downs. We focus on what we do RIGHT, and not what we do wrong.

The other game one of my linemen got called for a hold. He came off the field expecting to be scolded. I put my arm around him and said, “What happened?” He explained it and then I said, “You’re better than that guy, you don’t need to hold. Show the world how dominant you are!” He didn’t get one call the rest of the game and crushed it.

This is also my management style at work. Managers are usually garbage. You can do 1,000 things right and you mess up once and your manager attacks you.

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THIS IS NOT THE WAY TO MANAGE!

Employees typically respond better to positivity, and numerous studies have found that positive reinforcement and a positive work environment can significantly improve employee motivation, performance, and well-being. Here are some reasons why, supported by various studies:

Increased Productivity: According to a study conducted by the University of Warwick, happiness led to a 12% spike in productivity, while unhappy workers were 10% less productive. The research shows that human happiness has large and positive causal effects on productivity.

Better Decision-Making Abilities: Research from the University of Pennsylvania’s Positive Psychology Center found that individuals who were induced to feel positive emotions were better at problem-solving and making decisions than those in a neutral state.

Boosts Creativity: Positive emotions widen attention and allow people to think more broadly and openly. This is discussed in the “broaden-and-build theory” by Barbara Fredrickson, which suggests that positive emotions broaden an individual’s momentary thought-action repertoires.

Enhanced Team Collaboration: A study from MIT’s Human Dynamics Laboratory found that teams that communicate effectively, with members actively reaching out and connecting with all other team members, were more successful. Positive interactions contribute to this dynamic.

Reduced Employee Turnover: According to the Society for Human Resource Management (SHRM), a positive work environment and culture encourages employees to stay longer in their jobs, thus reducing turnover rates. This is KEY at Tigerfitness.com where our staff has mostly been there for 5+ years!

Better Health & Well-being: A study published in the Journal of Applied Psychology found that positive work environments and low job stress are linked to better health outcomes for employees, which in turn can lead to reduced absenteeism and increased productivity.

Increased Engagement: According to Gallup, workers who are engaged and have high well-being are more likely to be attached to their organizations and are more productive.

Enhanced Learning & Flexibility: Research in the field of positive psychology has shown that positive emotions can facilitate adaptive thinking and flexibility in cognitive processing. This helps employees adapt to new situations and learn more effectively.

Higher Levels of Satisfaction: A study by BrightHR found that happiness is a key indicator of job satisfaction. Happy employees are more likely to report high levels of satisfaction with their jobs than those who report low levels of happiness.

Creates a Positive Feedback Loop: A study published in The Journal of Positive Psychology found that experiencing positive emotions leads to higher levels of resilience, which in turn leads to increased positive emotions. This positive feedback loop has a myriad of beneficial effects in the workplace.

How about parenting?

Same thing. PRAISE YOUR CHILD! Make sure they know you love them. While bad behavior should be addressed, be sure to also reward good behavior. Kid had a good day at school? Get him ice cream! Tell him you love him. Say you’re proud of him.

As my mother said, “You catch more flies with honey than with crap.”

And one can’t deny the lifelong impact of a good coach. As the sign in the office says, “A good coach can change a game. A great coach can change a life.”

Be positive and be a winner!

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https://www.tigerfitness.com/

Instagram @tigerfitness

Instagram @marclobliner

The post Negativity Is a Losing Mindset appeared first on FitnessRX for Men.

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By: Team FitRx
Title: Negativity Is a Losing Mindset
Sourced From: www.fitnessrxformen.com/lifestyle/negativity-is-a-losing-mindset/
Published Date: Mon, 13 Nov 2023 19:37:20 +0000

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Mens Health

PANATTA SUPER ROWING MACHINE

Panatta Super Rowing Page 1

The post PANATTA SUPER ROWING MACHINE appeared first on FitnessRX for Men.

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By: Team FitRx
Title: PANATTA SUPER ROWING MACHINE
Sourced From: www.fitnessrxformen.com/fitness-products/panatta-super-rowing-machine/
Published Date: Mon, 13 Nov 2023 18:57:30 +0000

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