The personal trainer explains the two advanced bodybuilding techniques. Find out if the drop-set or the strip-set is the most suitable for your training
Many bodybuilders, beginners or advanced, tend to confuse the strip-set and the drop-set, advanced techniques that work Physical endurance. Basically, one is an evolution of the other. This is because the strip-set can be considered a “progression” of the drop-set, suitable for those at the beginner or intermediate level.
The main difference between the methods is that the strip-set foresees the execution of drop-sets of small quantities, successive times, until the overload is completely zero. Who explains is the personal trainer Fernando Coelho. According to him, the trip-set does not necessarily require forced or assisted repetitions, as it does in the drop-set. “In this technique, the partials are used without assistance and without theft. The breakdown must occur with the movement as clean as possible,” he adds.
stripe set
The specialist reiterates that the strip-set is a more advanced technique than the drop-set, so it is more exhausting. “You have to be smart when you use it. Don’t use it during the entire workout, neither at the beginning nor in the middle. Since it is a technique that applies total failure, if you use it at the beginning you will strain the muscle too soon, losing any potential training. “, he warns. Likewise, using the strip set in each exercise eliminates all of the body’s glycogen, ending the workout much earlier than expected.
The personal trainer explains how the execution: “choose an exercise and get very fat, do it until failure. After the failure, without rest, remove some of the weight and do it again until failure. The process repeats until there are no more weights to perform the exercise “.
The strip set can be used in the end of each workout, or on the last exercise for each muscle group, if several groups are trained on the same day. “Another way is to use it in short-term training, where you don’t have a lot of time and you don’t want to train halfway through,” comments Fernando.
set of drops
The drop-set is “previous” to the strip-set. His goal is to increase the results of training, through techniques that try to intensify the stimuli of the gym, without having to use absurd loads or stay in activity for a long time.
Like the strip-set, the drop-set is all about creating your own series until bankruptcy – until you can no longer lift the weight. Then you should reduce the load and do it again until failure. However, its peculiarity is to use partial, forced or assisted reps to completely fail. The personal trainer explains each of them:
- partial repetitions they are shorter, as happens when you no longer have enough strength to perform the entire movement and perform half a movement or not.
- forced repetitions are those where a gentle rocking of the body is used to help with the concentric phase, the first to fail. They can also be called “theft”.
- assisted repetitions use the help of a trainer or training partner for the same principle as forced repetitions: helping with the concentric phase, extracting some energy from the eccentric phase.
Fernando points out that no more than two sets of drop-sets should be performed, as this can interfere with the technique and recruit other muscles due to wear. Also, above two sets becomes the stripe set.
The time to perform the drop-set is the same as for the strip-set: ideally in the end of training, to avoid muscle fatigue and loss of physical potential. “Be smart, just because a technique seems easy to perform doesn’t make it easy. That’s why I always recommend: hire a professional”, concludes the personal trainer.
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Source: Terra
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