Point of failure
Research and practice show that with one set you can achieve a state in which the muscle, in some way, is laid out in full. A set that involves most of the muscle fibers in the work, uses their potential and energy with maximum return - in other words, it brings the points of failure.
This condition is fraught with micro-violations of muscle tissue, and it is the recovery process after such disorders that causes the growth of connective muscle tissue, which leads to muscle growth as a whole. It is on the principle of “rejection” that the basic training program for mass is based .
To reach the point of failure, the only approach is with the help of a drop set (drop set - from the English. “Drop” - drop). You perform the exercise with the weight with which you can do no more than 5 repetitions, then very quickly take less weight (about 25%), and do 7-9 repetitions, reduce weight again, do 10-14 repetitions, and so on, until the moment when there is no energy left even for one rep with the smallest weight.
If you are doing a dumbbell lift for biceps, then the point of failure in the exercise comes when there is already no strength to perform the repetition, and raise your arm without any weight.
It is easier to perform drop sets with dumbbells or on blocks, which will allow you to change weight quickly. If you work with a bar, then the help of an assistant will be needed.
Having reached the described point of failure, it makes no sense to perform another drop set and or an ordinary set with a low weight. You have reached your goal - you made the muscle work 100%, activated the recovery process after exercise, and provoked the muscle to grow.
On the other hand, if you are working on your back or chest, things are not so simple. Such large muscle groups are divided into autonomous departments - for example, they distinguish between the upper, lower and middle back muscles.
For each group of such muscles you need your own drop set. For example, for the chest, you can make a bench press , then a bench press in an inclination (on the upper part of the chest), and complete with information on the blocks.
The purpose of drop sets is to cause maximum stress in the muscle, activate the processes of tissue repair, make the muscle grow and grow. Continuous use of this technique causes overtraining. Alternate training with drop sets and do not use them constantly.