Upgrade 1 Program 2

What is a drop set?

In this upgrade, we are introducing drop sets.

Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps.

The reason why drop sets work is that in any given set you are only recruiting a certain amount of muscle fibers. By then stripping the weight down and going lighter you recruit different muscle fibers, which enables you to pump more blood to the muscle and achieve more complete workout, utilizing both contraction types, concentric and eccentric. Drops sets are done without resting in between switching to the lighter weight.

Watch the video on the difference between strength training, aerobics and yoga and why you need to do strength training even if you are very active in yoga and aerobics to understand the importance of using both fast twitch and slow twitch muscle fibers.

Upgrade 1 Pr 2 doc

Program 2 upgrade 1 fileĀ  pdf