O1xygenAustralianJulyAugust2015_

Choose a weight that will elicit failure at a desired rep count (eight,

10, 15, 20 or whatever you choose).

Do reps with that weight until you’re unable to do any more with

proper form, then decrease the weight and rep it out again until

failure. Do two to three drops per set.

Decrease the weight enough with each drop so you can get several

more reps but not so much that the exercise instantly becomes easy.

A good rule is to decrease by 20 to 30 per cent each drop.

Limit your use of drop sets to the last one to two sets of your final

exercise and to one muscle group per workout. Drop sets are

exhausting, and overdoing them could possibly lead to injury.

Choose your exercises wisely. Isolation (single-joint) moves such as

biceps curls are better choices for drop sets than compound, free-

weight movements like squats and chest presses. Machines are one

of the best modalities for drop sets because changing their weight

only takes milliseconds to perform.

Limit your downtime between drops to keep your intensity high.

However long it takes to change a pin is how long you should rest.

Want more drop-set exercise suggestions forthe

rest ofyour body parts?Visit oxygenmag.com.au

for more head-to-toe workouts.

WIDE-GRIPUPRIGHTROW

Setup:Take a shoulder-width overhand grip on a barbell and hold it

in front of your thighs with your shoulders down and back.

Move:Pull the barbell up along the front of your body by driving your

elbows to the sky until the bar comes to the top of your chest (and no

farther, particularly if you have shoulder issues). Pause a moment,

then slowly lower to the start.

MACHINE LATERALRAISE

Setup:Adjust the machine so the lever arms are below

yourshoulders and secure your arms underneath the

pads, elbows bent.

Move:Raise your arms up and to the sides, pressing upward

againstthepads and coming as high as your shoulders.

Pause and squeeze before slowly lowering to the start,

resisting the weight of the machine on the return.}

THEANATOMYOFADROPSET

MODEL: RACHELLE DEJEAN • LOCATION: GLOBAL FITNESS, GARDENA, CALIFORNIA • HAIR AND MAKEUP: NANCY JAMBAZIAN • CLOTHING: ELISABETTA ROGIANI • SHOES: SKECHERS

oxygenmag.com.au | JULY/AUG 2015 | 107

Training