Hello !
I'm new to this site, and i want to say that i'm impressed by the work of the author, and i'd like to give all my thanks.
I read a lot of articles,an i justhave a little bit of missunderstanding, and I choose on triceps muscle because i'm understanding better on him to discuss about all workout technikues.
For example after readin, about rep range, I apllied some dropsets in my workout, but i want to know how its better to do, for example : Cable pushdowns
I did one set of 4 reps with 65 kg, after this i imediatlly drop the weight bu 30 % and i'm doin around 6-7 reps to failure - is this is enough time for stimulation, or i have to drop the weight for another 30 % an to continue for another 6-7 reps-I mean this is not to much for the muscle, I mean i just want to stimulate not to kill (if your understand)
And what is the best way to do a drop set, to drop the weight bu 30-33 % or to drop more, by 50 %, cause i think that by droping the weight by 30 % is better because i think that i'm keeping more tension on muscle.
And the last one, just look please to my triceps workout and say if you can , it is good or not, and if i need something to change.
I also apllied some periodization. for example:
in first week, is hard week (dropsets week)
1.Close grip bench press- 1sx 5r(85 kg)+ 6-7R(60kg)
2-3 sets
2.Cable pushdowns 1s x 5-6R(65 kg) + 6-7 R (43kg)
2-3 sets
Second week (is supersets week)
1.Cable pushdowns 8-10R + close grip bench press 8-10 R for 2 sets
2.dumbells extensions 8-10 R + dips 8-10 R for 2 sets
Or i can change this week, for volume, simple volume workout
on third week im returning to my dropsets, on 4th week again to supersets or volume, an so on doing a kind of conjunctive periodization.
And sorry for my english, i'm just at the beginning of lerning it.
thanks for reading my comment !!! Good luck
