Normal drop sets are done by performing a set with a specific weight, then when you reach fatigue with that weight, you drop the weight and continue the set. Then (if it's a triple drop set), you can drop it again and continue.
The Drop Set is an excellent intensity technique for building muscle, by targeting muscle fibers that may not get fully activated when you stop a set in a normal spot...there's still more gas in the tank and this is how you get at it.
THIS technique changes things up by decreasing range of motion INSTEAD of decreasing the weight.
This allows you to keep using a heavy enough load to stimulate muscle growth, even though your muscles wouldn't be strong enough to lift the weight through the full range of motion.
How To Do Range-Of-Motion Drop Sets for Chest Supported Rows...
To perform this technique, you'll need a flat bench, a barbell and some bumper plates (have two 45's and a 35).
Use a barbell loaded with plates no bigger than 25's. If you use larger diameter plates, the bar will start too high off the floor.
Like chest-down on the bench, with the bar underneath the bench.
Now grip the bar with a wide, overhand grip...about the same distance as your bench press grip.
Now row the bar up and into the bench. When it contacts the bench, keep pulling isometrically. This will ramp up the contraction in the muscles of the back.
Keep pulling for a second or two, then lower the bar back down to the floor and repeat until you start to approach failure (stay short of failure).
Now set a bumper plate on the bench, where your chest goes.
This technique is basically equivalent to the board press for bench press (where you set a board on your chest to reduce the range of motion) but for back.
Now row again. Your range of motion will be a couple of inches shorter.
Again, pull the bar into the bottom of the bench on each rep.
When you get as many reps as you can, stack another plate on the bench.
And do another set.
Set one more plate on the stack...this height is about as high as you'll be able to get while still being able to reach the bar.
This will be the shortest range of motion and the strongest range of motion of the exercise.
This is the part you want to push to failure on. Get as many reps as you can, again, pulling the bar into the bottom of the bench for a second or two on every rep.
Then you're done!
Take a minute or two to rest then repeat for 2-3 total rounds through.
This is a great way to take advantage of the changes in leverage you get with different ranges of motion of the exercise.
It's very effective for barbell rows because of the simple strength curve of the exercise...stronger at the bottom, weaker at the top.
If you don't have bumper plates, you could also use Step risers (if you've got small, square ones)...or anything that is fairly solid that you can put between your chest and the bar to decrease the range of motion.
Another excellent rowing exercise is the Two Phase Decline Dumbbell Row.
---
Want to build muscle without trashing your body with non-stop high-intensity workouts? Time-Volume Training can "sneak" up to 5 lbs of muscle on you in just a few weeks with a unique, volume-based approach.
Share This Page...
Want More Mass-Building Techniques and Programs?
You'll find them here...
- Time-Volume Training - Build Muscle and Strength Like Clockwork
- Muscle Explosion - 28 Days to Maximum Mass
- Metamorphosis - Rebuild Your Body From The Inside Out
Support