This principle can be performed with any muscle group as well! Also referred to as "STRIP SETS", you can perform down the rack for triceps by doing pressdowns with a weight for 10 reps, strip a plate off the stack by adjusting the pin up the stack, perform another 10 reps... and so on. Try it for your thighs by using the leg extension machine! Your quads will definitely feel it the next day!
Check out my blog STRIP-SETS Making The Gym A Productive Place for more info on strip sets and how to incorporate them into your workouts by clicking the link below or copy and paste the url in your web browser. http://optimumfitness1.weebly.com/blog/strip-sets-making-the-gym-a-productive-pl ace
PRIMARY MUSCLES TARGETED
Biceps Brachii
Brachialis
Brachioradialis
Wrist Extensors
Wrist Flexors
STABILIZER MUSCLES
Anterior Deltoid
Erector Spinae
Rectus Abominus
Obliques
Intercostals
(*Basically your core!)
SET UP FOR DOWN THE RACK BICEPS CURLS
1. Choose a pair of dumbbells you can barely squeeze out 10 reps with.
2. Line up pairs of dumbbells in descending order in 5 lb increments. For example, if you will be starting with the 40lb dumbbells, line up a set of 35, 30, 25, 20, 15, 10 and 5lb dumbbells. This is easy to accomplish if you are in a gym and can stand in front of the dumbbell rack.
EXECUTION OF DOWN THE RACK BICEPS CURLS
1. Start with a set of dumbbells you can barely perform 10 alternating bicep curls with good form. For example 40lb X 10 reps. 2. Upon completion of the set of 10 reps, immediately set the dumbbells on the rack (or floor) and grab the next set of dumbbells in the descending order and perform another 10 reps! For example 35lb X 10 reps.
3. Upon completion of the second set of 10 reps, immediately set the dumbbells on the rack and grab the next set of dumbbells in descending order and perform another 10 reps! For example 30lbs X 10 reps.
4. Continue down the rack performing 10 reps with each set of descending weight dumbbells until you've reached the end of the rack.
By the end of the rack, your biceps and forearms will feel an incredible burn from the lactic acid build up as well and the intense pump from all the blood forced into the muscle!
*For a video demonstration, check out my friend/client John Hazen White demonstrating the DOWN THE RACK - BICEPS CURL on my Instagram at.. https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.