Monday, July 27, 2015

"Tear-downs" (Drop Sets), the best of all worlds?

Tear-Downs
We used to call them tear-downs in high school, but they probably have a more scientific name now. Drop Sets, maybe?  Using the Universal machine you would start with a heavy weight and do as many reps as you can and then someone (or you) would move the pin up to one weight lighter and you would keep going until you can't do any more. Hopefully you've reached the top of the stack, or the lightest weight, by this time.

I spent a fair amount of time enamored with the books of Mike Mentzer.  He was an important figure and a real maverick.  He basically simplified the bodybuilding routine down to one set of a compound movement where you go beyond failure.  Except for the last part I really find this attractive.  If you go to or beyond failure you will require a lot of rest before you can do it again.  I want to do this every day.  But the maximum bang for your buck and the one set, I like that. High volume becomes intimidating and you end up having to force yourself to do it.

I am working on pulling these ideas together for bodyweight calisthenics and am hoping this idea works and offers the best of all worlds -- the "heavy", strength-intensive movements like pullups, and the muscle-building movements that allow high reps, like rows, all in ONE SET!  The most bang for the buck.  That's the idea.

Here's how I'm doing it:

Pushing Exercises
Start with strict, slow dips and get as many as you can.  That's usually 12-18 for me.  Then move to diamond pushups and go almost to failure, then Russian pushup, then regular pushups (hands fairly wide), then incline pushups (maybe against a bench or table top), then incline tricep extension, and then, finally, wall push-offs.  I count total reps and am usually in the 60-80 range.  So that's ONE SET of 60-80 reps, inside of which you have a "reverse pyramid" of "heavy" weight, low(ish) reps on up to "light" weight, high reps of the easy stuff.  Try to go from one exercise to the next with as little rest as possible.

Pulling Exercises
Start with strict pullups and try to pull your chest to the bar - about 6-10 reps, then put your feet on the ground and do assisted pullups, then rows, then rows on a progressively higher bar, and finish with wall pull-ins.  I'm usually in the range of 50-75 reps here, and the biceps are trashed by this point.

Legs
Assisted pistol squat (try to give yourself as little assistance as possible), alternating legs each rep, then one-legged deadlift or split squat or lunge, then two-legged long pause squat, shorter pause squat, short pause squat, regular squat, then assisted squat.  I'm at about 50-75 here.

I'm really excited about this because of bang-for-the-buck factor.  I'm keep you posted.  AFter having done this for the last several days, I can tell you that the workout is quick and painful.  That is, I'm probably spending 15 minutes total on the exercises.  That's a lot less than the 8 supersets, 40 minute routine I was doing before and that's a good thing.  But these sets are burning, aching, panting painful.  That's also a good thing.

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