At any time when a brand new method to lifting is revealed, everybody appears desperate to see if it’ll work or if it’s simply one other failed experiment. Fortunately, right now we’re a system that has been proven to be efficient, because it’s constructed on information and former expertise – the DROP 5 system.
It’s primarily based on micro-periodization which signifies that each week, you’d improve the load and also you’d drop the reps only a bit, benefiting from each set to pack on extra muscle in your body.
Within the first week, you’ll encounter reasonable weight and a excessive variety of reps, however by the third week, there will likely be a major discount in reps whereas your weight is upped. Seems like a basic routine, proper? Nope.
For this technique, we’re going to take 4 workout routines – the squat, deadlift, bench press and the military press. Every of them will likely be carried out for so long as you’ll be able to deal with it, however to not muscle failure.
As a substitute, cease doing reps when your kind begins to wreck or if you happen to assume another rep will likely be an excessive amount of to deal with. The DROP 5 system emphasizes development, which signifies that each single rep will likely be made more durable from week to week.
Your common lifted weight will go up, alongside along with your energy and muscle mass.
Tips on how to Decide How A lot to Raise
Right here is how the 4 workout routines work in a DROP 5 system.
- WEEK 1: 75%, 70%, 65% and 60%.
- Week 2: 80%, 75%, 70% and 65%.
- Week 3: 85%, 80%, 75% and 70%.
All of those numbers characterize the share of your one rep max in respective workout routines. Right here’s the way it works:
- Within the first week, if you happen to can elevate 10 or extra reps on the 75% set, add 5 kilos of weight.
- Within the second week, if you happen to can elevate 8 or extra reps on the 80% set, add 5 kilos of weight.
- Within the third week, if you happen to can elevate 5 or extra reps in your 85% set, add 5 kilos of weight.
If you’ve added weight to your prime set, simply drop 5 p.c of weight for the subsequent one. Because of this whereas your first set is at full energy, your second is 5% lighter, and the third is 10% lighter, along with your remaining set being 15% lighter than your first one.
Let’s see how this works in observe.
In case you have a 300 kilos bench press max, your first 21 day cycle would have the next weight parameters:
- WEEK 1: 225lbs, 210lbs, 195lbs, 180lbs.
- WEEK 2: 240lbs, 225lbs, 210lbs, 195lbs.
- WEEK 3: 255lbs, 240lbs, 225lbs, 210lbs.
You do each single set with as many reps as you’ll be able to till you begin slipping. Let’s say that in the course of the first week, you didn’t elevate 10 or extra reps in your 225lbs set.
Additionally, within the second week, you didn’t do 8 or extra reps on the 240lbs set, so there will likely be no adjustments there both. Nonetheless, on the third set, let’s say you have been in a position to elevate 5 or extra reps in your 255lbs set, which signifies that this coaching day needs to be strengthened for the sixth week, when it’s alleged to be skilled subsequent.
For the subsequent cycle, you’ll begin at 225lbs for week 4, 240lbs for week 5 and as an alternative of 255lbs, you’ll begin with 260lbs for week 6.
Higher-Decrease Exercise Break up Based mostly in DROP 5
This exercise ought to happen throughout 4 days of the week. On Monday and Tuesday, you’ll work in your decrease and higher physique respectively, as will you on Thursday and Friday.
Let’s have a look at the system.
MONDAY – Decrease Physique
- 4 units of deadlifts with a DROP 5 cycle.
- 4 units of leg presses with 15-20 reps every.
- 4 units of leg curls with 12-15 reps every.
- 4 units of seated calf raises with 12-20 reps every.
- 4 units of planks for 60 seconds every.
TUESDAY – Higher Physique
- 4 units of bench presses with a DROP 5 cycle.
- 4 units of upright rows or seated Arnold presses, with as many reps as you’ll be able to muster.
- 4 units of pull ups or inverted rows with 8-12 reps every.
- 4 units of shut grip bench presses with 8-12 reps every.
- 4 units of EZ bar curls with 10-12 reps every.
THURSDAY – Decrease Physique
- 4 units of squats with a DROP 5 cycle.
- 4 units of leg extensions with 12-15 reps every.
- 4 units of stiff leg deadlifts with 6-10 reps every.
- 4 units of leg press calf raises with 15-20 reps every.
- 4 units of cable crunches with 15-20 reps every.
FRIDAY – Higher Physique
- 4 units of navy presses with a DROP 5 cycle.
- 4 units of barbell rows with 8-12 reps every.
- 4 units of incline dumbbell bench presses with 10-12 reps every.
- 4 units of skullcrushers or cable triceps extensions with 10-15 reps every.
- 4 units of seated alternating dumbbell curls with 10-12 reps every.
Additional Data
There isn’t a motive to overload your physique. Each 4th week it’s best to robotically deload, however if you happen to’re not feeling too unhealthy, hold going.
If, nonetheless, you feel exhausted earlier than the three weeks are accomplished, take an off week after your subsequent 3 week cycle.
Additionally, you will have to take a lightweight week after your ninth to twelfth week to spice up your morale, heal your physique and have some enjoyable. You’ll want this week.
You may also swap workout routines so long as they’re interchangeable – barbell and dumbbell rows, standing and seated curls and so forth. Additionally, you’ll be able to put in some traps, forearm coaching or virtually the rest, however don’t overdo it.
This can be a very well rounded program that doesn’t want lots of enhancements or tweaks, simply keep it up and shortly sufficient you will note outcomes.
