Bodybuilders thrive to make each workout more intense than the previous workout; they try to add weight, or reps, cut down on the rest time between sets, or even increase the total number of sets.

In an effort to increase the intensity of their workout bodybuilders have employed methods like 21’s, continuous tension, pre-exhaust sets, superset, giant sets and the one I dread the most the forced reps!

I have read articles by a number of athletes about a method of increasing intensity call the Drop Sets. One bodybuilder said that this method would develop the best muscle gains. Brave words and I would argue with him except I think he may be correct. However I have a twist to conventional drops that if done correctly YOU Will Get Huge! No drugs needed!

Now before I go into this method of increasing the intensity I want to address why I never do forced reps. I am one of the few bodybuilders that can work out without a partner, because I never need a spot. You see when the weight gets so heavy that I “Think” I can’t do another rep, I put it down.

No, that does not make me a wimp it make me injury free, there is a big difference. This is why I never do forced reps, or any other method to complete failure. I don’t have anything against systems like HIT or any of the other system that take you past failure. I just don’t use them.  Remember Dorian Yates did wonderful with High Intensity Training, but he was always injured and I don’t know this as fact but that may have been the reason for his abbreviated career. Because I won’t do forced reps, or high intensity training, this method works so well at developing huge muscles without injury.

Now Lets talk about how this thing works. When we put a muscle under stress from say doing a bicep curl, we employ a number of muscle fibers. As these muscle fibers become exhausted we reach a point of momentary failure. By decreasing the weight, you can go pass that point of failure employing new muscle fibers that would not have been contracted at the original weight. Now this process continues until your muscles are fully engorged with blood.

Wait a second

You see going from a heavy weigh to a light will cause faster twitch muscle to fire, but going from light to heavy will cause both, so both hypertrophy and Hyperplasia are the end results.

Here is how to cause deep muscle fiber contraction

Rather than doing 2 drops (using 3 different weights) do 3 or use 4 different weights. The heaviest weight you rep range should be 6-8 the next heaviest 8-12 the next 12-15 and the lightest weight 25 reps or more. I sometimes do as many as 40 reps with the lighter weight at the start of the workout.

Here is what one set should look like;

you get the lightest weight say a 40lb dumbbell and you do 25 reps or more with that weight ad move to the 50lb dumbbell doing 12 to 15 reps, adding weight to 60lb doing 8-12 reps and finally going to 70lb and doing 6 to 8 reps.

You a little past half way no; Return to the 60’s and remember your goal is 8 to 12 reps, the 50’s and with a goal of 12 to 15 reps and the 40 with a goal of 25 reps or more. 

Now because you start of with such a light weight you no longer have to do a warm up the 25 to 40 reps should be warm up enough.

How much weigh should I use?
Simple start with the weight that you normally use for 8 -12 reps with some difficulty on the first set, that will be your heaviest weight, and select weight down from there three drops.
Finally some rules to doing Railroads.

·         Keep rest intervals to a minimum less than 10 seconds

·         Set up equipment in advance so that some skinny dude in the gym doesn’t take your 40’s for himself.

·         Use Railroads sparingly as a high intensity method.

o        You can use railroad for any body part but the larger movements like bench you need two lifting partners. Don’t railroad on bench press squats or any heavy compound movement without two lifting partners.

There are as many varied opinions on what “plan” one should follow to build muscle, as there are people who have those opinions.   On one thing they do agree, however.  You must have a regimen.
 
· You can begin by defining your objective. 
· Why are you interested in body building?   
· What do you hope to accomplish? 
· What is your ultimate goal?

It’s all about commitment and belief. There is an abundance of information about how to begin and conduct your journey, but without a burning desire to achieve, you are doomed to inevitable failure. 

The following tips are not intended to be a “one size fits all.”  Take from it what you will.  In that light, consider the following list:

1.Before beginning any serious weight lifting or body building regimen, consult your physician.

2.Set your goals.  Define what you expect to achieve with your new bodybuilding campaign within a realistic time frame.  If you create goals that are unattainable you are setting yourself up for failure.  You can become bored, disappointed and disillusioned to the point where you may give up.  This is a very sad outcome to what might have been the best decision of your life.  Don’t sell yourself short.  Set your long-term goals, of course, but also set short-term goals that are achievable.  And, don’t forget to reward yourself when you do achieve them.

3.Consider the costs.   If you don’t already have a budget, create one.  Then, determine what amount of discretionary funds you have available for your bodybuilding program.  This will determine whether you can afford to have a home gym or if your needs would better be s
erved by joining a club.  Joining a club is still a good short-term introduction before spending hundreds or thousands of dollars on equipment that might not be appropriate for your needs.

4.Don’t forget some of the low cost alternatives to purchasing your bodybuilding equipment.  If used equipment is still functional why spend the extra dollars just for a little glitz!  Good, brand name used equipment is every bit as functional as something right off a showroom floor.

5.Consider combining a home gym along with a membership in a public facility.  Purchase less expensive free weight equipment for use at home and join a gym to have access to the more expensive equipment.  You can design your entire workout routines around a combination such as this.

6.Eat healthy!  This can’t be stressed enough.  The only true bodybuilding aids are good nutrition.  Consult a licensed dietician.  Watch your local community calendar for free seminars on diet and nutrition.  Learn all you can about what nature freely provides that can help you to develop a healthy diet.
 
7.If you choose to use dietary supplements, make certain that you know what you are putting in your body.  Follow the packaging guidelines we outlined above.  Ask your physician for his/her recommendations based on the regimen you have selected.  No friend, coach or acquaintance can take the place of your physician.  In fact, you may even investigate finding a physician who specializes in sports wellness.

8.Be kind to yourself.  Yes, it’s important to push to achieve your goals, but it’s very easy to tip the scales in the other direction and create a nightmare for yourself.  Obsessive, compulsive behaviors are not conducive to a healthy bodybuilding lifestyle.