Last updated 16:56, Friday, 21 March 2008

IF YOU’RE like me, you are always trying to find that extra edge and harder intensity to improve your training, writes David Little.

 I recently decided to use the free weights in the sport centre to my advantage and to my joy found a new toy to play with.

If you go to the sports centre you will know that there are two racks of weights. The top rack ranges from 22kg – 4kg (the bottom rack ranges from 38kg-24kg I believe). I have also been a great fan of drop setting and the benefits it has on anyone’s body. For me drop setting is one of those training techniques that beats the body into surrender then after a minute or two of recovery your body wants to fight back even harder.

Extreme drop setting isn’t for the faint-hearted – beginners should not try this until they have had at least six months’ worth of training.

The top rack is the rack that you will drop set. Not every exercise can be used for this technique – it depends on what you lift. But to give you an idea I generally complete four reps on each dumbbell on the top rack without rest when performing dumbbell curls.

If you are looking for definition, fat burning and shape, these are a must. Bottom rack drop setting is also a possibility depending on your strength and ability. For example if you generally bench press a heavy weight then a good one for you to perform is dumbbell flat bench flyes with the bottom rack. Complete four reps on each dumbbell without rest.

I would only recommend performing those for six weeks then change your workout again. At times, depending on the exercise performed, you can easily get your heart rate to 80-90% MHR, which in layman’ sterms is high intensity training. A few questions you might ask:

n HOW MANY REPS SHOULD I PERFORM? Never underestimate drop setting – never have the attitude you can complete 10 reps on the top rack. By the 18kg dumbbell you will be dead and you’ll have nothing left. At most perform six reps on each.

n HOW LONG SHOULD I REST BETWEEN SETS? Remember you are starting from 24kg and working down to 4kg without rest. That is considered your first set. Complete three sets in total and give yourself at least a 2-3 minute rest. If you have a training partner, wait until he finishes his set before you start yours.

n CAN I PERFORM OTHER EXERCISES ON THE DAY I PERFORM DROP SETTING? Yes but be careful what you choose. You can perform drop setting anywhere in the workout: I recommend either at the beginning or the end. If for example you start with dumbbell curl drop setting on the top rack then I would only perform another three exercises on biceps.

n COULD I PERFORM DROP SETTING FOR THE ENTIRE WORKOUT? There is no reason why you can’t perform drop setting exercise for the entire workout. Just remember drop setting creates fatigue.

n IS THIS JUST FOR MEN OR CAN WOMEN PERFORM IT? Drop setting isn’t just for men, but unless you’re a very strong woman then the top rack drop setting maybe isn’t the best idea, but there is no reason why you can’t start at 10kg and work down to 4kg.

n WHAT’S THE MOST IMPORTANT ASPECT OF DROP SETTING? Form and ensuring there is no rest between dumbbell transitions is very important. Don’t just flop the weights around and think you’ve done well. Apply the same rules as straight setting and perform the exercise slowly and correctly. Having no rest between dumbbell transitions is equally important. You are wanting to generate fatigue and by having a rest will reduce the benefits. Listed below are some exercises I recommend for top and bottom rack drop setting:

TOP RACK 22-4kg

n Dumbbell Curls; n Standing Dumbell Shoulder Press; n Dumbell Kickbacks; n Dumbell Standing Lateral Raise; n Dumbell Front Raise; n Dumbell Hammer Curls; n Dumbell Jumping Squats.

BOTTOM RACK 38-24kg

n Flat Bench Flyes; n Dumbell Rows; n Dumbell Deadlifts.