Training For Strength and Size - The MADS Technique (Mechanical Advantage Drop Set)

Training For Strength and Size - The MADS Technique (Mechanical Advantage Drop Set)




Welcome to this comprehensive guide on training for strength and size using the MADS Technique, also known as Mechanical Advantage Drop Set. This article will explore the MADS Technique, its benefits, and how to incorporate it into your workout routine to maximise your gains.




What is the MADS Technique?

The MADS Technique is a unique training method that combines the principles of mechanical advantage and drop sets to stimulate muscle growth and increase strength. By manipulating the leverage and resistance throughout the exercise, the MADS Technique provides a challenging and effective workout for individuals looking to enhance their strength and size.




Understanding Mechanical Advantage

Mechanical advantage refers to the ability to lift heavier weights or exert more force by modifying the leverage points in an exercise. It involves adjusting the position of your body or equipment to optimise the load and engage specific muscle groups more effectively. Using mechanical advantage techniques, you can target different muscle fibres and stimulate more significant muscle growth.




The Power of Drop Sets

Drop sets are a popular training technique where you perform a set of an exercise to failure and then immediately reduce the weight and continue with another set. This method helps fatigue your muscles by pushing them beyond their limits, increasing muscle hypertrophy and strength gains. Incorporating drop sets into your training routine can add intensity and variety to your workouts.




Combining Mechanical Advantage and Drop Sets

The MADS Technique takes the concept of drop sets a step further by integrating mechanical advantage principles. It involves adjusting the leverage and resistance during each set, allowing you to target different muscle groups and increase the overall challenge of the exercise. You can create a more demanding workout that promotes strength and size gains by strategically modifying the angles and positions.




How to Perform the MADS Technique

To perform the MADS Technique, follow these steps:




Choose an exercise: Select a compound exercise that targets a specific muscle group, such as squats for the lower body, bench presses for the chest, or varying pull-up grips for your back. 

Start with maximum resistance: Begin the set with the maximum weight you can handle for the desired number of repetitions.

Adjust leverage points: After completing a set to failure, modify the leverage points by changing your body position or adjusting the equipment. This will alter the resistance and engage different muscle fibres.




Continue with reduced resistance: Immediately continue the set with a reduced weight, allowing you to perform additional repetitions until reaching failure again.




Repeat the process: Repeat steps 3 and 4 for a predetermined number of sets or until you have achieved the desired level of fatigue.




Incorporating the MADS Technique into your training routine allows you to challenge your muscles in new ways and stimulate greater growth and strength development.




Benefits of the MADS Technique

The MADS Technique offers several benefits to enhance your training and help you reach your strength and size goals. Some of the key advantages include:




  1. Increased muscle recruitment: The MADS Technique allows you to target different muscle fibres within a single exercise by adjusting the leverage points. This leads to greater muscle recruitment and a more comprehensive workout.

  2. Progressive overload: The MADS Technique enables you to progressively overload your muscles by increasing the resistance throughout the sets. This promotes continuous growth and development over time.

  3. Time efficiency: Incorporating the MADS Technique into your workouts can help you save time by combining mechanical advantage and drop sets into a single exercise. This makes it an efficient and effective training method for individuals with busy schedules.

  4. Plateau-breaking potential: If you've reached a plateau in your training and struggle to see further progress, the MADS Technique can be a valuable tool to break through that barrier. You can overcome stagnant muscle growth by introducing new challenges and variations and making gains.

  5. Versatility: The MADS Technique can be applied to various exercises, making it suitable for multiple muscle groups and training goals. Whether you're targeting your upper body, lower body, or specific muscle groups, the MADS Technique can be tailored to suit your needs.





Try These 8 Mechanical Advantage Drop Sets




  • Quadriceps: Long-stride lunges, narrow-stride lunges, goblet squats.

  • Deadlifts: Stiffed-legged deadlifts, Romanian deadlifts, and traditional deadlifts.

  • Pull-ups/chin-ups: Wide-grip overhand, narrow-grip overhand, parallel grip, underhand grip

  • Barbell or dumbbell bench press: Wide-grip, close-grip, regular grip.




  • Incline dumbbell chest presses: High incline, moderate incline, slight incline, flat bench.

  • Barbell rows: wide-grip, narrow-grip, underhand grip.

  • Shoulders: Rear delt fly, butterfly lateral raise, front raise, Arnold press.

  • Dumbbell curls: Reverse curls, hammer curls, Zottman curls, traditional curls.




Training For Strength and Size - The MADS Technique (Mechanical Advantage Drop Set): FAQs




1. Is the MADS Technique suitable for beginners?

Yes, the MADS Technique can be adapted to different fitness levels. Beginners should start with lighter weights and focus on mastering the correct form and technique before progressing to heavier loads. It's essential to gradually increase the intensity and resistance over time to avoid injury.




2. How often should I incorporate the MADS Technique into my workouts?

The MADS Technique frequency depends on your overall training program and goals. Including it once or twice a week per muscle group is recommended to allow for adequate recovery and growth. However, listen to your body and adjust the frequency based on your needs and recovery capacity.




3. Can I use the MADS Technique with bodyweight exercises?

Yes, the MADS Technique can be applied to bodyweight exercises as well. Instead of adjusting weights, you can modify leverage points or use additional equipment, such as resistance bands, to create the desired mechanical advantage and resistance.




4. How many sets and repetitions should I perform with the MADS Technique? 

The number of sets and repetitions depends on your training goals and individual preferences. Aim for 2-4 sets per exercise and 8-12 repetitions per set. Adjust the weight accordingly to reach failure within the desired rep range for each set.




5. Can I combine the MADS Technique with other training methods?

Absolutely! The MADS Technique can be combined with other training methods, such as supersets, pyramid sets, or progressive overload techniques. Experimenting with different combinations can help you create diverse and challenging workouts. 




6. How long should I rest between sets when using the MADS Technique?

Rest periods between sets when using the MADS Technique can vary based on your goals and the intensity of your workout. Aim for 60-90 seconds of rest between sets to allow for partial recovery without losing the momentum and intensity of the exercise.

Conclusion

Incorporating the MADS Technique into your training routine can be a game-changer in achieving strength and size gains. By combining mechanical advantage and drop sets, this innovative technique allows you to challenge your muscles in new ways, stimulate growth, and break through plateaus. Remember to start with lighter weights, focus on proper form, and gradually increase the intensity over time. Stay consistent, listen to your body, and enjoy the benefits of the MADS Technique in your quest for strength and size.

Ben MorrisComment