I’m starting to think that everything Mike Chang does is “CRAZY.” Or “insane,” or “killer,” or “extreme,” etc. But I digress. Again.
But the sensational title aside, drop-setting is a popular training method for hypertrophy that is mostly used by bodybuilders who are bent on pulping their muscle tissues as much as possible in one session. They’re also only really used by suckers for pain – maybe even borderline masochists. But let’s not get into a moral debate here.
The bottom line is that for hypertrophy purposes, drop sets work, at least over the short term. It’s not a training strategy you can use often, and in fact, it should usually be reserved for “special occasions.”
Anyway, here’s Mike Chang’s take on this training strategy, here for building “CRAZY biceps.”
So, here’s the workout Mike gave us, at least as I understand it…
- 3-4 sets of hammer curl drop sets (about 6-8 reps per set – no rest between weight increases, rest as necessary between rounds)
- 3-4 sets of barbell curls (either straight sets or drop sets)
- (optional) 3-4 sets of alternating curl drop sets (about 6-8 reps per set – no rest between weight increases, rest as necessary between rounds)
First, let’s talk about the drop sets. I really like his method of using your first round through the rack to go from lighter weights to heavier weights as part of a warmup. This isn’t all that different from pyramid training, which is another great training strategy. And let me tell you, with 3-4 drop sets of practically any exercise, you will be absolutely fried when you’re done. So, usually, it’s not a bad idea to use this method sparingly and only work on assistance exercises after going through some drop sets.
I won’t comment on his little tip on cheat reps, as I think that’s a grey area, and Mike is on thin ice with putting advice like that out there. And I’m not quite sure about that little technique “bump” in the barbell curls – never seen that one before…
But all in all, this wasn’t a bad explanation of the drop sets strategy, and for isolated bicep-builders, those are the exercises of choice, and would complement a strength training program that incorporates lot’s of compound movements that use the biceps (e.g. pullups, rows, etc.). Of course, this leads me to wonder what the actual Six Pack Shortcuts exercise program is really like, which is a good thing because I’ll be getting to all that training stuff soon.
And just in case you’re not aware – this website was created for the sole purpose of helping you decide if Mike Chang’s Six Pack Shortcuts program is right for you – to tell you the honest truth about what’s inside the download portal, what it can REALLY do for you, and perhaps most importantly, what you will need to do yourself in order to succeed with it.
My product reviews are exhaustive in scope because I want you to know the whole story BEFORE you pull out that credit card.
Update: My full review of Six Pack Shortcuts is finally done!