AR Drops | Hypertrophy Protocol

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Snapshot of Takeaway Points

  • Accommodating resistance changes the strength curve forcing adaptation
  • AR Drops are great to illicit a hypertrophy response
  • Use as a stand alone protocol or with your assistance work

The Protocol

Overview: perform a set amount of repetitions with bar weight plus accommodating resistance weight/tension, then remove the accommodating resistance and perform a set amount of repetitions.

Option 1

  • A1) 4-6 repetitions, 30X0, 10s rest
  • A2) 10-12 repetitions, 20X0, 120s rest

Option 2

  • A1) 6-8 repetitions, 30X0, 10s rest
  • A2) AMRAP, 20X0, 120s rest
AR Drops | Lateral Deltoid
  • A1) 80 Degree Incline Lateral Raise | Chains | Semi-Supinated: 6 reps, 30X0, 10s rest
  • A2) 80 Degree Incline Lateral Raise | Dumbbell | Semi-Supinated: 12 reps, 20X0, 120s rest
AR Drops | Posterior Deltoid
  • A1) 30 Degree Incline Prone Lateral Raise | Chains | Semi-Supinated: 6 reps, 30X0, 10s rest
  • A2) 30 Degree Incline Prone Lateral Raise | Dumbbell | Semi-Supinated: 12 reps, 20X0, 120s rest
AR Drops | Quads
  • A1) Pendulum Squat | Banded | Wide Stance: 6 reps, 30X0, 10s rest
  • A2) Pendulum Squat | Wide Stance: 12 reps, 20X0, 120s rest
AR Drops | Hamstrings | Hip Extension
  • A1) Reverse Hyper | Atlantis | Banded: 6 reps, 30X0, 10s rest
  • A2) Reverse Hyper | Atlantis | Top Pin Load: 12 reps, 20X0, 120s rest
AR Drops | Soleus
  • A1) Seated Calf Raise | Toes Neutral | Banded: 6 reps, 20X2, 10s rest
  • A2) Seated Calf Raise | Toes Neutral: 12 reps, 21X0, 120s rest
AR Drops | Triceps
  • A1) Standing California Press | Chains: 6 reps, 30X0, 10s rest
  • A2) Standing California Press: 12 reps, 20X0, 120s rest

Conclusion

The protocol utilises the concept of mechanical drop/advantage but is in essence a drop set. You make the movement mechanically easier by removing the accommodating resistance thus changing the strength curve. You also remove extra weight so this is always going to allow you to continue with the movement and perform more repetitions.

To add muscle mass/enhance hypertrophy, one of the key variables is achieving fatigue regardless of percentage of 1RM. Here you can achieve fatigue twice. Once with the accommodating resistance and once without. This will ensure as many motor units are knocked off as possible, leaving your body no choice but to adapt with adding slabs of muscle mass!

Article written by: Tom Hibbert

Published on: 4/3/2020

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