Because of my setup at home, the fastest I can swap the weights is approximately 12 seconds.
Any suggestions I should make on these two days of the week or do I just stay with 12 second breaks between each drop for the three progressive workouts?
It’s a DIY pulley setup with D clips, not a stack of weights with a pin selector.
Thanks!
are you asking if the drop set still work because you rest 12 seconds between each drop ?
Dude, you don’t lose any effect because it takes your 2-5 sec more between drops.
I guess what I’m saying is because I cannot improve my time each week as instructed (from 12 sec down to 9 and then 6 sec on the third week), is there something else I should focus on to improve over the course of the three weeks during the 6-8-10 drop set workout?
More weight, more reps, etc?
Thanks!
If the rest intervals are shortened from week to week, the goal of the workout is probably to increase training density (the total amount of sets x reps you perform in a given time). Increasing the load is a way to make the exercise harder but it defeats the purpose of adding density.
If shortening the rest intervals is not an option, I would add 1 extra rep per set each week (if you can, you need to be able to at least get the prescribed amount of reps).
If you can’t do an extra rep, adding one extra set within your dropset (so you would do 6- drop- 8- drop -10 - rest 10 sec- max reps with same weight → each week you try adding reps to that last max rep set) is less optimal but it is another way to increase training density without going overboard.
Pick one, don’t do both.
You can use Lou’s suggestions or simply start with a longer intra-set rest period so that the shortest one end up being 12 seconds.
Thanks everyone, I really appreciate the suggestions and I will implement them on these specific days.