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4 Ideas For Mechanical Drop Sets – Get Better Results In Training

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I am not a fan of turning your workouts into a circus and striving for huge variety of movements in every workout. Actually, I constantly repeat the same exercises or to be more precise I just vary the exercise variation or the method I incorporate. Multijoint, compound movements are at the basis of every healthy, strong, athletic and well shaped body. They are the exercises that lead to the desired hormonal output in the body, so we can reach the results we want. I won’t get tired from repeating that it is not just the food that matters for the body we want to carve. For me, workouts are the stimulus, and food is the gradient material – the symbiosis between the two, leads to the desired result.

Many people do not achieve their goals due to three reasons:

1.They do not challenge themselves enough – they do not send the right stimulus to their body.

When somebody tells me how he trains 4-5 times a week, yet he doesn’t have results, the problem is always that he just fools himself he is training enough and with high intensity. The time spend in the gym is not equivalent to the quality of the workout. In order to have progress, we need to get out of our comfort zone.

2.They do not allow their body to reach adaptation

As I wrote, in order to have progress, you do not need to vary a lot of exercises in your workouts. In order to have progress, we need to give our body the opportunity to adapt. Actually, evolution by itself is all about adaptation to external stimulus. The same is true for the body and the workouts. What I try to do is to perform the same workout, about 6 times, before I change it. I learned this from Olga Kalivoda from Wolf Gate Gym. This doesn’t mean that you do the same workout 6 times in a row. It means, that if for example your training program has 3-4 workouts, they alternate, until each one of them is performed 6 times. During this time, we can change the variations, but not the whole structure of the workout.

3.They keep training the same way, after their body has already adapted

When it comes to workout programming, it is important to reach a certain balance between giving the body the opportunity to adapt and thus to progress and avoiding the plateau, when there is no external stimulus, which helps the body to build on what it is right now.

This is why, today I will share one of my favorite methods, which helps me bring variety and challenge my body. For example, right now I am using mechanical drop sets for my upper body.

Mechanical Drop Set

The idea behind mechanical drop sets, is that instead of decreasing the weight with every other  set, you just perform an easier variation of the exercise. I will give you a couple examples. The first one is from my present training program.

Mechanical drop set – pushing movements

I do dumbbell bench press in the following way:

I do 3 sets of 8 reps in a row, with 10 sec. rest in between.

1.I do one set at 60 degrees incline.

2.I do the second set at 45 degrees incline.

3.I do the third set at 30 degrees incline

Thus, every next set is an easier variation of the one before that and it helps you activate even more muscle fibers. Then, I rest 2 minutes and I repeat three more times.

Mechanical Drop Set – pulling movements

horizontal pull-ups

Another variation of a mechanical drop set, when it comes to pulling movements is as follows:

1.Pull ups for 6-8 reps (you can do them weighted)

10 sec rest

2.3-4 negative pull ups – with this movement, you are performing just the eccentric phase of the movement, which makes it easier.

10 sec rest

Maximal number of horizontal pull ups – this movement is an even easier variation of a pulling movement.

10 sec rest

Then you rest for 2 minutes and repeat three more times.

When it comes to mechanical drop sets, it is really important to have enough rest, so you have great results.

Mechanical drop set – squats.


A third option for mechanical drop set when it comes to squats:

1.Squats with elevated heels – you choose a weight that allows you to perform 8-10 reps

2.Back squat – you perform a standard back squat – again 8-10 reps.

3.Jumping sumo squat – maximal number of reps.

Mechanical drop set – leg curl


The forth option for a mechanical drop set  is something I did with Olga Kalivoda, during my internship in Wolf Gate Gym.

Even though I am a fan of free weights, I really enjoy the leg curl machine. I do not use it very often, because in IFS we do not have one, but if you have a machine like that, you can do the following mechanical drop set.

5 rounds:

1.Turn your toes inward and perform 6-8 reps (choose a weight that challenges you, yet your last rep is not a failure)

10 sec rest

2.Turn your feet parallel and perform 6-8 reps.

10 sec rest

3.Turn your toes outward and perform 6-8 reps.

2 minutes rest

The idea is that once again, by changing the position of your feet, every next set of the exercise is getting easier (you won’t feel it that way, because you will feel some fatigue) and you manage to activate more muscle fibers.

Try some of the mechanical drop sets and then write me if you like them. I will be happy if you share your ideas for a mechanical drop set of your favorite exercises. In my next post, I will share with you some other methods that I use.


Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!