Advanced Technique: Breakdown Training
In one previous article,
we talked about Partial Reps training as a form of advanced training for those who have
reached a plateau. This month, we will introduce another effective advanced training
method that has proven to work very well to increase the intensity of an exercise to
produce renewed gains.
This technique is called breakdown training.
It is sometimes called drop or strip setting.
This is a simple technique where you perform a
set of any exercise to failure, then drop some weight (10-20%) and continue for more
repetitions until another failure with the reduced poundage. You can repeat this a few
more times so that you totally fatigue the muscle at the end of the set, and no
further set is possible nor necessary. Be creative when using this technique.
It can be used on machines or free weights.
One thing to note is that, you must 'drop the weight' as quickly as possible and start
immediately. The longer the time you allow yourself to rest during the dropping period,
the less effective the technique becomes.
This system is perfect for single-set workouts
where time is limited. Try this technique, feel the intense burn and start to
experience an immediate improvement
