Intensity Variant: The Drop Set

The intensity variant "drop set" can be seen as an extension of the basic variant.

With the drop set, reducing the weight loads the muscle even more. The aim is to fatigue the largest motor units so much that force output is reduced to a minimum. Reducing the training resistance lets the muscle fatigue even further, because the torque that needs to be produced decreases. This means further repetitions can be performed. The training weight is moved 6 - 10 times in the 3-2-3-2 rhythm (concentric - isometric shortened - eccentric - isometric stretched). This produces a time under tension of 60'' - 100''. The exercise ends when no more anatomically correct movement through the full range of motion is possible (muscle failure). The weight is then set down slowly and halved. The exercise is continued immediately (rest max. 3 seconds) in the 3-2-3-2 rhythm until no correct movement through the full range of motion is possible any more. If more than 10 repetitions are still possible after the reduction, a reduction of a bit more than 50% is chosen.

Terminology

concentricA concentric muscle contraction is when a muscle shortens while exerting force, for example lifting a weight or accelerating an object. In doing so, the muscle performs physical work.

isometricForce increases while the muscle stays the same length (holding-static). In the physical sense, no work is done, because the distance covered is zero.

eccentrichere the resistance is greater than the tension in the muscle, so the muscle is lengthened (negative-dynamic, yielding); the muscle "brakes" a movement. This leads to changes in tension and to lengthening/stretching of the muscles. This form of loading or contraction occurs, for example, when walking downhill, in the front thigh muscles (M. quadriceps femoris).

Torque

Torque is a physical quantity in classical mechanics. In rotational motion it plays the same role as force does in linear motion. A torque can accelerate or slow the rotation of a body, and can twist or bend the body.

Muscle failure

Despite maximum effort, no more movement is possible.

Source: update Fitness training concept and Wikipedia