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This relatively painful intensity technique can lead to rapid gains in size.
By Vince Del Monte
This month I want to talk about a technique I’m currently employing inside my eight-week training cycle that has me doing—wait for it—just one all-out set per workout, per bodypart.
The technique is called “mechanical advantage drop sets” or MADS (which is a great acronym I thought I invented until I did a quick Google search). Before diving into MADS, let’s define drop sets so we’re on the same page. A drop set is when you perform a given exercise to the point of concentric failure, and then change a variable in a way that allows you to extend the set into what I call “The Hurt Box.”
You are likely familiar with drop sets that include decreasing the weight once you hit fatigue so that you can chase some extra reps with a lighter load. This is a good technique in my opinion, but not a great technique. Drop sets are also known as “strip sets,” and it’s likely one of the first mass-gaining techniques you’ve experimented with during your early days of your muscle-building journey. However, as the years go on, the “gains train” starts to slow down and we start looking for more advanced methods to continue our quest for a bigger and stronger body.
That’s where MADS comes in, and in a moment I’ll give you my own MADS upper-body training program so you can put this bad boy to the test. The “mechanical” in MADS refers to a change in body position, which applies to increasing or decreasing leverage. For instance, you’ve likely noticed it’s easier to do a squat with your feet wider versus narrower. It’s easier to perform a bench press on a decline instead of incline. It’s easier to perform a

http://www.ironmanmagazine.com/the-mechanical-advantage/
 Posted on : April 15, 2017
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