Mechanical drop set back attack

Mechanical drop set back attack

ATP LAB

The mechanical drop set refers to starting at the most difficult angle (or grip) of the strength curve of a given exercise and ending with the easiest when the muscle is most fatigued.


Now, here is the traditional way.


Let’s take the back for example. The most difficult way to work on your back is by doing pull-ups with a wide pronated grip and the easiest way is with a close supinated grip.


So a good giant set to ‘’attack the back’’ would look like this:


A1 wide pronated grip pull ups, 4 reps, 10 sec rest


A2 medium pronated grip pull ups, 4 reps, 10 sec rest


A3 wide neutral grip pull ups, 4 reps, 10 sec rest


A4 medium neutral grip pull ups, 4 reps, 10 sec rest


A5 medium supinated grip chin-ups, 4 reps, 10 sec rest


A6 close neutral grip chin ups, 4 reps


Rest 3 minutes, do 3 more sets.


Now, for grappling or combative sports, grip strength is a big advantage. Here is what could be done to improve grip strength, using pull-ups variations and different equipment.


A1 cannonball pull-ups, as many reps as possible, 15 sec rest.


A2 dog bone pull-ups (side) AMRAP, 15 sec rest


A3 mixed fat grip pull-ups (dogbone) AMRAP


120-second rest, 4 sets


Enjoy the burn.


Coach Eric

@atp_labs

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