If you want to get bigger for rugby you need to increase your training volume and time under tension. Volume has been found to be a key ingredient for increasing lean muscle mass. Bodybuilders have used various techniques to increase training volume and time under tension.
A common one is to use dropsets, but dropsets have their limitations. For a start they call for loads of different weights and changing over dumbbells and barbells. In a busy commercial gym this can be difficult if not impossible. Secondly they you drop to a light weight and we want to build strength and size. Surely there’s a better way?!
Enter Mechanical Dropsets
HOW TO GET BIGGER FOR RUGBY: MECHANICAL DROPSETS
Mechanical dropsets use the same principle as regular dropsets but instead of dropping to a lighter weight you switch to a mechanically easier exercise. This makes transition smoother and keeps a heavy load in your hands or on your back!
On top of that they are a lot of fun and are really challenging! A great choice if you need to get bigger for rugby.
How to Perform Mechanical Dropsets
For best results pick three exercises that work the same muscle groups and movement pattern. Begin with your weakest exercise and perform 8-10 reps. As soon as you finish the first exercise switch to the next exercise which should be your second strongest and try to perform another 8-10 reps. Finally move to your strongest exercise and again try to get 8-10 reps.
Don’t worry if you don’t get 8-10 reps on the second two exercises. just make note of how many you get and try and beat it at the next workout. Once you get all 8-10 on all exercises it is time to increase the load and start again.
Because you are performing a lot of reps you will only need 2-3 sets maximum to stimulate hypertrophy.
Here’s some great mechanical dropsets for you to try:
Pushing Mechanical Dropset
DB Shoulder Press
DB Incline Bench Press
DB Flat Bench Press
Pull Up Mechanical Dropset
Wide Grip Pull Ups
Underhand Grip Pull Ups
Neutral Grip Chin Ups
Squat Pattern Mechanical Dropset
Front Squat
Back Squat
Box Squat (wide stance)
Chest Mechanical Dropset
DB Flyes
DB Eccentric Flyes (lower like a flye and press back up)
DB Bench Press
Deadlift Pattern Mechanical Dropset
Romanian Deadlift
Regular Deadlift
Sumo Deadlift *you can adjust these depending which exercise you are stronger at
Bicep Mechanical Dropset
DB Curls
DB Hammer Curls
DB Iso Hold (elbows at 90deg) x10 s
Conclusion
If you want to get bigger for rugby then mechanical dropsets are a great tool to use. They build volume and time under tension and are a lot of fun. Give them a go and let us know how you get on!
