Get ready for a quick video on how to get
bigger for rugby using mechanical dropsets. please subscribe to the rugby renegade channel
for more kickass videos. Ok so mechanical dropsets are a great hypertrophy technique
that will help you get bigger and stronger for rugby. And the way they do that, they
are similar to traditional dropsets although you don’t change to a lighter weight you just
change to a mechanically easier exercise. why is this good? well it builds time under
tension and that stimulates hypertrophy therefore stimulating hypertrophy making you get bigger
and stronger for rugby. so heres an example, heres me doing dumbbell shoulder press. Target
here is to do 8 reps with this weight then with the assistance of your partner you drop
to a mechanically easier exercise in this case to incline bench press which is about
to happen! straight down and try and get another 8 reps. now you might not get all 8 reps you
might just get 4 or 5 and thats fine when you feel like you are close to failure drop
down to flat bench and try and get a few more reps. the target is 8 once you get 8 reps on
all three exercises its time to increase the load. so here we go into the flat bench. only
down side of this is that you’ll be seen with quite a light weight on flat bench but you’ll
be really feeling it in your chest, shoulders and arms right now and its building that time
under tension to develop hypertrophy. and heres another example this time for your back
and biceps and its the best exercise for it pullups. so start with wide grip pullups the
hardest exercise. shake your arms out as there is quite a drop off on chins. only doing 5
reps here and then go to slightly easy grip and thats underhand grip for me. bang out
the reps and the way to progress this different to the dumbbells is to increase reps as you
find it easier. and now I go to neutral grip or hammer grip and bang out another 5. and
again your grip biceps and back will be burning now squeeze out the last rep. and shake the
arms out! so to wrap up mechanical dropsets are great technique for building time under
tension and hypertrophy to get you bigger and stronger for rugby. in the chest examples
8 reps and you only need 2 possibly 3 sets because there is a lot of volume there. heres
another good one to try for your biceps. db curl for 10 reps, into hammer curl and then
into an isometric hold with your elbows at 90 degrees for 10 seconds. please subscribe
to our channel for more videos.

How To Get BIGGER For Rugby: Mechanical Dropsets!

6 thoughts on “How To Get BIGGER For Rugby: Mechanical Dropsets!

  • February 9, 2017 at 11:47 am

    Fantastic video! Never seen this idea before and I'm an strength and conditioning fanatic, follow the likes of joe defranco, Nick tuminello etc, absolutely awesome 👏🏻

  • August 21, 2017 at 3:28 pm

    So you are doing it all straight after each other. Do you do just 1 set of it.

  • January 6, 2018 at 11:00 pm

    What can you do for legs?

  • September 3, 2018 at 8:42 pm

    can i do this at home with like lifting a bag with stuff in it

  • September 8, 2018 at 10:48 pm
    Permalink I’d appreciate any feed back on I’m on off season training for rugby I’m over weight and sluggish looking to put in a big pre season for next year.

  • April 26, 2019 at 11:53 pm

    This is new to me I want to get bigger, can I start with one set of each exercise? And how many times a week for straight size?


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