Every set I do is a drop set. Lately I’ve been doing a bro split, three sets of drop sets for every exercise, two min in between. About an hour in the gym. The weight increases every week, gains for days, and best of all it’s actually a lot easier on the connective tissue and joints.
Here's something that's interesting, when you take time into consideration the drop sets group is far more efficient and you could do way more work had the groups performed drop sets after each "round" of sets. So if you did 3 working sets and then subsequently drop sets after each rest period, you could get way more growth.
I don't think anyone proved that muscles in adults grow. They probably just get stronger. Drop sets is more workout, and more workout leads to more muscle strength.
It's just basically getting to the effective reps as efficiently as possible without the unnecessary rest period. Machines are more efficient to get the job done quicker but it's nothing new
There is so little research on these topics. Thank you for highlighting these articles. One additional downside to these studies is that they are applying rest between the drop sets rather than immediately dropping the weight while still under tension. Reach complete failure at each weight.
Thank you, the research is still certainly develoing in this area, so I'm sure in the future I'll have videos detaliing better research on drop sets :)
It's possible, in theory, that the addition of extra drop sets in these studies would possibly have yielded more muscle growth. But the inverse is also possible. While a drop set performed with 2-5 subsequent reductions may yield comparable growth to 2-5 normal sets, it's also possible that you may be able to quickly cross a threshold and begin to accumulate "junk volume" with the addition of further drop sets. Just as performing normal work sets to failure past a certain threshold may yield significantly diminishing returns at a certain point, you may actually be able to hit this threshold sooner with drop sets, when taking the comparable growth into consideration. On the bright side, one or two hard drop sets may be a significant amount of time saved in the gym!
I also think that drop sets are counter productive. Lowering the resistance does not make sense at all! Instead it would be more reasonable to take short rest between reps aka cluster training or rest pause training. I'm a big fan of cluster training. It's the best methode because you will do lots of quality reps. Olympic weightlifter only train this way! Cluster training makes every rep very effective. But true cluster training is 'very' intense. Doing 10x 2 @85-90% in a main lift is distressing.
Something I've seen in my own experience is that I would do 3 sets, out of those 3, 2 are normal sets and the last set is a dropset and I've gotten some solid results. Also compared to the video it may be better to mix normal sets with dropsets instead of doing multiple dropsets in a session.
I love drop sets. One advantage is you get done faster with 1 group of drop sets as you reduce the rest time which allows you to vary your exercises. I prefer to 6-8 exercise with 1 drop set vs 3 exercises with 3 sets each. A modification is 2 normal sets to failure separated by rest and final set is a drop set.
You won't be able to perform 6-8 drop set exercises. it's not a joke. Most probably getting terribly exhausted after performing 3 dropset exercises. Trust me, I've been there. It doesn't work like that.
I could imagine that with drop sets, you could activate more total motor-units (which consequently leads to more growth). Maybe the body keeps certain motor-units inactive as a survival reserve, so unless the other motor-units used for the regular sets aren't completely fatigued, those reserve motor-units will not be addressed. When you do regular sets, during rest-time, the regular motor-units just recover and are used again next set, but in drop-sets, the body would need to tap into the reserve motor-units as the regular motor-units didn't have the time to recover yet.
"Maybe the body keeps certain motor-units inactive as a survival reserve" One of the videos have a graph that I think was showing motor-units activation in an isometric exercise. Activation peaks ~60s and fatigue kicks in but near 90s there's a surge. That is coherent with your hypothesis.
Not sure if you've already done this but I would LOVE to see a video of the *3/7 technique* (basically use a weight that allows you to pyramid up from 3 reps, to 4 reps and so on until 7 reps are completed. 15 seconds of rest in between each smaller set for a total of 25 reps). From the limited research I've seen on it, the technique is completed twice, amasses 50 reps total, and gives great hypertrophic response. Really enjoying your content; many thanks for the effort you put into these!
@@HouseofHypertrophy You're unreal; thanks for replying! At this rate you might run out of studies some day! Glad to see your channel growing so fast :)
From personal experience doing incline db rows and incline db presses, drop sets done to fatigue at each weight level are noticeably more productive than anything else. Depending on how I feel, I’ll even include rest-pause reps at the end of each weight level. At the least, I use rest-pause on the very last drop set.
Maybe a practical application could be that drop sets are good for exercises where you’re more limited by lack of time, rather than fatigue. For example lateral raises.
If, in fact, muscles trained to failure still have some "umph" left but fail because of central nervous system signaling, this supports the legendary Arthur Jones' Nautilus training system. He pushed an isolated muscle to failure immediately followed by a superset of a compound exercise that recruits other muscles to "help" the failed muscle to squeeze out those last few reps "still in the tank." For instance, a triceps extension followed by dips. And it was usually12 reps plus the compound movement to failure, rest, then one more superset 2x a week. I'm certain your audience would like to see current scientific studies on this training process.
Drop sets are fkn awesome. Great way to beat through a plateau . I think the proof is in the real world results. Probably not the best all the time but for short bursts , pretty effective.
I feel like the burn, sorenesses and pump I get from drop sets is more thorough than regular sets w breaks. Do a fats concentric slow eccentric 3-5 seconds and an isometric hold for 2-3 seconds at full stretch under load at the last cpl reps of each set for extreme burn. You can accomplish so much depth of muscle recruitment and growth w 1 single drop set in this fashion that's hard to reach w normal training. Do 2-3 of these drop sets and you'll really feel it. Plus it save a ton of time.
Makes sense. Heneman's principle at work. Blow out the fast twitch fibers till failure, give them s lighter stimulus so they can keep going till failure again, and do it till they dont recover. Essentially you are giving them stimulus after stimulus after stimulus within relevant thresholds and trashing them metabolically. Its also very possible that occlusion plays a huge factor here. Its been shown that occlusion brings the effective load needed to target type II fibers much lower than it should be needed. Drop sets work just as effectively as straight sets. They make sense for some contexts, zero sense in others. If hypertrophy is the goal and strenght not so much they are an uber useful tool not to be scoffed at. Would i base all my lifts around drop sets? No. But fro some it just makes perfect sense
Whether it's dropset, superset, giantsets, rest-break set or static holt etc.... these are all intensity techniques and the reason they all work is because the muscle grows when you train it intensely... just don't overdo it... ideally 1x per muscle at most.
Was giggling at the absurdity of the statement at 1:21 before he finished the sentence. Really sounded like they just happened to have a very unique set of subjects
I do a drop set routine at home with dumbbells. My chest workout is flat bench press and incline bench press. I do five weight drops flat and four incline and my workout totals less than nine minutes. My chest feels fantastic after I finish. For me this is the best way to train. But I'm a sixty year old man with limited time and energy. When I was younger I'd spend much more time in the gym, but I wonder if my results would have been just as good or better using this method.
Matches my own experience trying drop sets for a period of time. Compounds equal or less effective, smaller isolation exercises noticeable progression increase. There was one exception. OHP for me had a substantial benefit from using drop sets. My advice: For OHP try drop sets, see if you benefit more from it. I only tested drop sets for a couple of months, at a point my overall progression stagnated a bit. This 1.5 years into training.
Hi, are you a scientist? it is pretty interesting that all your learning is based on studies, I mean I guess this is the best way of proving things and gaining actual knowledge.
I wonder if maybe there would be an advantage of performing 3 normal sets with some rest between them but at the end of the 3rd set performing drop sets with 3 or 4 reductions until failure
I've worked out off and on for 10 years, mostly on and essentially exclusively used drop sets because I just don't have the patience to stay in the gym for two and a half hours. I like the results from drop sets. There's certain exercises where I think It's just not practical to use a drop set. Heavy squatting bench pressing things like that. The machines and free weights though It just seems perfect. For me, there's something very satisfying using nothing more than 15 lb iland dying like it was 110
Only thing is with this study - they used 16 people for compound exercises that have been training for 4 years - problem with that is it's scientifically proven that beginners make bigger gains than somebody who has been consistently working out for 4+ years. The reason for this is a process called muscle protein synthesis and it is activated a lot greater for beginners. For it to be a fair study they should've stuck with using participants that have been training for a year or less. 🤷🏾♂
The problem Is that drop sets in those studies had more volume, wich is critical cause it was low volume like 6 sets a week offcourse if you do more volume you will grow more since volume is the factor that drives hypertrophy, drop can be useful when you have less time, it's time the gym to close you do a drop 4 5 times all out and your done, you have a busy schedule, but to be more productive on a more complete routine with adequate volume frequency etc can't be said for Sure, maybe if you load carbs and minerals etc and some( supplements) and want more puom to a certain muscle, could be productive
in my personal experience i have never been able to feel my lats until i started doing dropsets for pull downs.i was able to do an exponentially larger amount of volume, establish a mind muscle connection, actually feel my lats contract and improve my technique in the span of one month. however , i did not experience any significant amount of weight loss. that may be cuz i wasn't taking diet into consideration . also after a period of one month i could actually see visible improvement in my lats. as in they did become more visible....
i need to do dropsets because im always so exhausted and cant train more than one hour. i do 1 warmup set with around 60% of max for around 20 reps then do one heavy dropset with 80% max load till failure -> 50% max -> 30% max. it safes a lot of time because i only need like 5min per excersise and still feel very pumped after workouts.
I see this guy on Facebook who have a huge biceps, like literally just a heck of swolen biceps. After awhile I started to lift I asked him what have you done with your biceps? Meant as a joke. He said I performed drop sets.
I wonder do drop sets count as normal sets? Will 1 normal set followed by 2 drop sets be equalivant to 3 normal sets? Or would you need to do 1 normal set followed by 1 or more dropsets, then repeat this with rest in between the interval of dropsets(e.g, bicep curls 1x10 + 2x dropsets, REST, bicep curls 1x10 + 2x dropsets, REST, bicep curls 1x10 + 2x dropsets=3 normal sets?)
Depends on how many exercises you are doing for a bodypart. If you do 3 to 4 exercises for biceps say then doing 1 normal set followed by 2 drop sets then repeat 2 more times before going on to the next exercise might be too much. I would say that 1 normal set followed by 2 drop sets per exercise for that bodypart for 3 or 4 exercises would be enough. Barbell curls 1 set + 2 drop sets Incline curls 1 set + 2 drop sets Concentration curls 1 set + 2 drop sets Reverse curls 1 set + 2 drop sets That's 12 sets for the biceps which should be plenty. The other example you gave of doing 3 sets but 2 drop sets after each set is better suited if you're doing only 1 or 2 exercises for a muscle part. Barbell curls 1 set + 2 drop sets repeat 2 more times Dumbbell curls 1 set + 2 drop sets repeat 2 more times This is still 12 sets in total but you're focusing on just 2 exercises instead of 4. Either way is good. It's just personal preference.
Any idea how drop sets can promote same or more growth? Would have thought mechanical tension would be the same given that all muscle fibres are recruited before failure, perhaps the additional fatigue? If so must be slow twitch as fast twitch fibres would likely have already fatigued.
I know this is old, but taking salt before a drop set workout could fix the CNS problem because the brain uses sodium and chloride(salt) to make those electrical signals
From the first study showing increased quad growth with drop sets: do you think it's possible that the drop set somehow caused a change in form resulting in greater recruitment of the rectus femoris? Perhaps the reduced weight allowed the lateralis to reach failure and the femoris began to take over the movement to complete further reps?
I'm curious, are drop sets not meant to be used for multiple sets? Is the ideal to do 3 x 12 sets of a current overload, then a fourth set that is drop sets? Or is it to do 3 sets of drop sets? or just 1 drop set for each isolation exercise and that is it? 1 set seems...too little.
Could you expand on what you mean, I'm not too sure I get it? Do you mean normal sets are are quality reps, while drop sets involve more effective reps?
@@HouseofHypertrophy yeah I saw it in Jeff nippards video so basically the reps where you go to failure are called effective reps in drop sets you go to failure more than a normal set
On my upper body day I have 8-10 isolation movements that cover all upper muscles 1-2 per muscle after my compounds. Can I use drop sets on all my isolation exercises to save time?
People are one side dominant. I am right handed so right side dominant. So testing these two side versus lift would also have to be reversed for another control group
As I train at home usually, today I did seated military press with 12 max repetitions followed by 4-5 reps of standing push presses with the same weight. Then I did 12 front squats with 50% max rep followed by 20 air squats. Is that considered a drop set?
Only thing about drop set's workout is it will take more time you need to rest that muscle before your next workoutlove drop sets. Work hard more results! Its common sense.
I've been trying to reengage my atrophied muscles with a variation of drop sets. I've had a sort of developmental problem where it's difficult to make mind-body connections with my muscles. So far I've only been able to manage bicep curls with my equipment and fitness level with my approach. I've been using a set of 15lb, or 6.8kg, weights for a set of 25, a set of 15, and a set of 10 reps before immediately moving to a set of 5lb, or 2.26kg, for 3 sets of 40. The initial goal was to condition a neurological connection with my body because there are times where I could keep using the muscle, but it would behave like it was partially paralyzed. I would have to postpone working that muscle more till later in the day when I could reattempt the exercise.
compound exercises does produce fatigue to the targeted muscles. here's how to use it. you go on Ramping technique on every set and hit to failure. then, start applying the drop set technique and also reach to failure. that's the best way to hit hypertrophy. Try it out. Note- make sure you take rest the next day
Here’s a muscle theory to ponder... Rest Pause vs Drop Set. Rest Pause: Say you do a set of 100 # x 10 reps to failure, rest 20 seconds and do another 6 reps to failure. VS Drop Set: 100# x 10 reps to failure, drop the load by 20% to 80# and immediately without rest do 6 reps to failure. Which scenario do you think would be better for Hypertrophy And/Strength?
That's an interesting question! I'm not certain to be honest. If I had to guess, I think the first one (rest pause) may be better for strength, while both would be similar for hypertrophy. However, I'm not sure, haha
The drop set . But . The weight reduction has to be smaller and more of them so as to maintain more mechanical tension. Rest pause is just giving partially gassed fibers back their wind for a minute so they can get fully taxed on the next few reps. 1 is maximizing the effectiveness of the reps used and the other is simply using more muscle fibers.
I wonder who proved that working to muscle failure is needed for muscle strength enhancement. Literally, for me, muscle failure is when a muscle is pulled, and if it is, that is it for that day. I cannot do lifts with a pulled muscle that won't weight strength activate.
Regular straight sets until normal failure is all you need don't waste your time energy and effort doing drop sets forced or negative reps you don't need them
Every set I do is a drop set. Lately I’ve been doing a bro split, three sets of drop sets for every exercise, two min in between. About an hour in the gym. The weight increases every week, gains for days, and best of all it’s actually a lot easier on the connective tissue and joints.
thank you! I've been doing drop sets the last couple months and really enjoy them to extend the sets of isolation exercises
No problem, that's really cool to hear :)
Drop sets are killer! I always use them at the end of my top sets for extra growth. Great video as always guys!
Thanks dude
what are your top sets?
Here's something that's interesting, when you take time into consideration the drop sets group is far more efficient and you could do way more work had the groups performed drop sets after each "round" of sets.
So if you did 3 working sets and then subsequently drop sets after each rest period, you could get way more growth.
I don't think anyone proved that muscles in adults grow. They probably just get stronger. Drop sets is more workout, and more workout leads to more muscle strength.
It's just basically getting to the effective reps as efficiently as possible without the unnecessary rest period.
Machines are more efficient to get the job done quicker but it's nothing new
There is so little research on these topics. Thank you for highlighting these articles. One additional downside to these studies is that they are applying rest between the drop sets rather than immediately dropping the weight while still under tension. Reach complete failure at each weight.
Thank you, the research is still certainly develoing in this area, so I'm sure in the future I'll have videos detaliing better research on drop sets :)
It's possible, in theory, that the addition of extra drop sets in these studies would possibly have yielded more muscle growth. But the inverse is also possible. While a drop set performed with 2-5 subsequent reductions may yield comparable growth to 2-5 normal sets, it's also possible that you may be able to quickly cross a threshold and begin to accumulate "junk volume" with the addition of further drop sets. Just as performing normal work sets to failure past a certain threshold may yield significantly diminishing returns at a certain point, you may actually be able to hit this threshold sooner with drop sets, when taking the comparable growth into consideration. On the bright side, one or two hard drop sets may be a significant amount of time saved in the gym!
Awesome points dude!
I also think that drop sets are counter productive. Lowering the resistance does not make sense at all!
Instead it would be more reasonable to take short rest between reps aka cluster training or rest pause training.
I'm a big fan of cluster training. It's the best methode because you will do lots of quality reps. Olympic weightlifter only train this way!
Cluster training makes every rep very effective. But true cluster training is 'very' intense. Doing 10x 2 @85-90% in a main lift is distressing.
@@Leonidas-eu9bb oh yeah I forgot that olympic lifters mainly train for hyperthropy.
@@Satarnoch he's totally missing the point.
Something I've seen in my own experience is that I would do 3 sets, out of those 3, 2 are normal sets and the last set is a dropset and I've gotten some solid results.
Also compared to the video it may be better to mix normal sets with dropsets instead of doing multiple dropsets in a session.
I love drop sets. One advantage is you get done faster with 1 group of drop sets as you reduce the rest time which allows you to vary your exercises. I prefer to 6-8 exercise with 1 drop set vs 3 exercises with 3 sets each.
A modification is 2 normal sets to failure separated by rest and final set is a drop set.
Agreed, drop sets can be a time-efficient way to train!
You won't be able to perform 6-8 drop set exercises. it's not a joke. Most probably getting terribly exhausted after performing 3 dropset exercises.
Trust me, I've been there. It doesn't work like that.
@@SamyWaine I've done a PPL drop set program for 5 months. You get used to it.
I could imagine that with drop sets, you could activate more total motor-units (which consequently leads to more growth). Maybe the body keeps certain motor-units inactive as a survival reserve, so unless the other motor-units used for the regular sets aren't completely fatigued, those reserve motor-units will not be addressed. When you do regular sets, during rest-time, the regular motor-units just recover and are used again next set, but in drop-sets, the body would need to tap into the reserve motor-units as the regular motor-units didn't have the time to recover yet.
"Maybe the body keeps certain motor-units inactive as a survival reserve"
One of the videos have a graph that I think was showing motor-units activation in an isometric exercise. Activation peaks ~60s and fatigue kicks in but near 90s there's a surge. That is coherent with your hypothesis.
Dang that’s a good idea
Not how that works. Motor units are recruited based on effort
Not sure if you've already done this but I would LOVE to see a video of the *3/7 technique* (basically use a weight that allows you to pyramid up from 3 reps, to 4 reps and so on until 7 reps are completed. 15 seconds of rest in between each smaller set for a total of 25 reps). From the limited research I've seen on it, the technique is completed twice, amasses 50 reps total, and gives great hypertrophic response.
Really enjoying your content; many thanks for the effort you put into these!
Thank you so much for your kind words. I have done a video on the 3/7 method :) here's the link: th-cam.com/video/PtFbsZ3pfXY/w-d-xo.html
@@HouseofHypertrophy You're unreal; thanks for replying!
At this rate you might run out of studies some day! Glad to see your channel growing so fast :)
From personal experience doing incline db rows and incline db presses, drop sets done to fatigue at each weight level are noticeably more productive than anything else. Depending on how I feel, I’ll even include rest-pause reps at the end of each weight level. At the least, I use rest-pause on the very last drop set.
Very interesting, thank you for sharing! :)
i absolutely loved the video! It's great to find various studies of one specific theme organized and super clear and briefly explained! Thanks!!
Thank YOU for checking out the video!
What a champion. I can’t believe I just found your channel now.
Welcome to the House of Hypertrophy! :)
Great information, thank you as always!
It's no problem, thank you for the kind comment!
Very interesting results, with the drop sets seemingly more effective than more straight sets to failure….!
Maybe a practical application could be that drop sets are good for exercises where you’re more limited by lack of time, rather than fatigue. For example lateral raises.
Agreed!
If, in fact, muscles trained to failure still have some "umph" left but fail because of central nervous system signaling, this supports the legendary Arthur Jones' Nautilus training system. He pushed an isolated muscle to failure immediately followed by a superset of a compound exercise that recruits other muscles to "help" the failed muscle to squeeze out those last few reps "still in the tank." For instance, a triceps extension followed by dips. And it was usually12 reps plus the compound movement to failure, rest, then one more superset 2x a week. I'm certain your audience would like to see current scientific studies on this training process.
This is very interesting, do you have any personal experience in this system? Have you seen it work?
Worked for me 40 years go and I still use variations of it.
Good stuff as always bro 👌🏻
Thank you for your kind words my friend!
Drop sets are fkn awesome. Great way to beat through a plateau . I think the proof is in the real world results. Probably not the best all the time but for short bursts , pretty effective.
I feel like the burn, sorenesses and pump I get from drop sets is more thorough than regular sets w breaks. Do a fats concentric slow eccentric 3-5 seconds and an isometric hold for 2-3 seconds at full stretch under load at the last cpl reps of each set for extreme burn. You can accomplish so much depth of muscle recruitment and growth w 1 single drop set in this fashion that's hard to reach w normal training. Do 2-3 of these drop sets and you'll really feel it. Plus it save a ton of time.
Thnx to update about drop sets
No problem 👍
This is great!!!
I love Dropsets.
I love to combine them with myo rep match sets.
Really pushes the muscle to the limit.
(3 myo rep match sets followed by 2 drops)
Makes sense. Heneman's principle at work. Blow out the fast twitch fibers till failure, give them s lighter stimulus so they can keep going till failure again, and do it till they dont recover. Essentially you are giving them stimulus after stimulus after stimulus within relevant thresholds and trashing them metabolically. Its also very possible that occlusion plays a huge factor here. Its been shown that occlusion brings the effective load needed to target type II fibers much lower than it should be needed. Drop sets work just as effectively as straight sets. They make sense for some contexts, zero sense in others. If hypertrophy is the goal and strenght not so much they are an uber useful tool not to be scoffed at. Would i base all my lifts around drop sets? No. But fro some it just makes perfect sense
Awesome video. Thank you!
No problem, thank you for checking it out :)
In most of my exercise, I do drop set the last set.
Awesome :)
Great video 👍 👀 👍
Thank you, that's nice to hear :)
I enjoy drop sets periodically, mainly with isolation exercises or machines if compound exercices for safety.
Awesome stuff, I think that's a great way to implement them :)
Whether it's dropset, superset, giantsets, rest-break set or static holt etc.... these are all intensity techniques and the reason they all work is because the muscle grows when you train it intensely... just don't overdo it... ideally 1x per muscle at most.
Was giggling at the absurdity of the statement at 1:21 before he finished the sentence. Really sounded like they just happened to have a very unique set of subjects
I do a drop set routine at home with dumbbells. My chest workout is flat bench press and incline bench press. I do five weight drops flat and four incline and my workout totals less than nine minutes. My chest feels fantastic after I finish. For me this is the best way to train. But I'm a sixty year old man with limited time and energy. When I was younger I'd spend much more time in the gym, but I wonder if my results would have been just as good or better using this method.
Dropsets would probably have most benefit when each rep range is targeted: the CNS, the strength, the hypertrophy, and the endurance rep range.
Big love from Libya ❤️🇱🇾
Thank you! :)
Matches my own experience trying drop sets for a period of time. Compounds equal or less effective, smaller isolation exercises noticeable progression increase. There was one exception. OHP for me had a substantial benefit from using drop sets. My advice: For OHP try drop sets, see if you benefit more from it. I only tested drop sets for a couple of months, at a point my overall progression stagnated a bit. This 1.5 years into training.
My last set is always a drop set.
I've had great results.
Hi, are you a scientist? it is pretty interesting that all your learning is based on studies, I mean I guess this is the best way of proving things and gaining actual knowledge.
I'm not a pro scientist, just someone who reads research and makes content on it :)
@@HouseofHypertrophy You definitely act like one.
Sick video!! Can you make a vid on Super sets?
Yep! I definitely plan to make a video on it, hopefuly soon! :)
@@HouseofHypertrophy i second this
I wonder if maybe there would be an advantage of performing 3 normal sets with some rest between them but at the end of the 3rd set performing drop sets with 3 or 4 reductions until failure
That's a good question, hopefully future research could look at something like this :)
Pretty much how I train right there. Personally find it feels like it does more but I'm not consistent enough for a study
I've worked out off and on for 10 years, mostly on and essentially exclusively used drop sets because I just don't have the patience to stay in the gym for two and a half hours. I like the results from drop sets. There's certain exercises where I think It's just not practical to use a drop set. Heavy squatting bench pressing things like that. The machines and free weights though It just seems perfect. For me, there's something very satisfying using nothing more than 15 lb iland dying like it was 110
I mostly train for hypertrophy now. And I would say that drop sets are good for that, but I don't think I've gained much strength
I also find it kind of curious that my triceps and hamstrings are some of my best body parts.
Only thing is with this study - they used 16 people for compound exercises that have been training for 4 years - problem with that is it's scientifically proven that beginners make bigger gains than somebody who has been consistently working out for 4+ years. The reason for this is a process called muscle protein synthesis and it is activated a lot greater for beginners. For it to be a fair study they should've stuck with using participants that have been training for a year or less. 🤷🏾♂
Drop sets have been great for growing my delts !… I’ve got real good results in 6 months and I’ve been lifting for decades
The problem Is that drop sets in those studies had more volume, wich is critical cause it was low volume like 6 sets a week offcourse if you do more volume you will grow more since volume is the factor that drives hypertrophy, drop can be useful when you have less time, it's time the gym to close you do a drop 4 5 times all out and your done, you have a busy schedule, but to be more productive on a more complete routine with adequate volume frequency etc can't be said for Sure, maybe if you load carbs and minerals etc and some( supplements) and want more puom to a certain muscle, could be productive
Yeah, I think you make good points.
in my personal experience i have never been able to feel my lats until i started doing dropsets for pull downs.i was able to do an exponentially larger amount of volume, establish a mind muscle connection, actually feel my lats contract and improve my technique in the span of one month. however , i did not experience any significant amount of weight loss. that may be cuz i wasn't taking diet into consideration . also after a period of one month i could actually see visible improvement in my lats. as in they did become more visible....
It's unlikely that your rep speed will remain the same from set 1 until set 5. Assuming your muscle is becoming fatigued.
i need to do dropsets because im always so exhausted and cant train more than one hour. i do 1 warmup set with around 60% of max for around 20 reps then do one heavy dropset with 80% max load till failure -> 50% max -> 30% max. it safes a lot of time because i only need like 5min per excersise and still feel very pumped after workouts.
Can resilience to CNS fatigue be trained..?
Do you know if the participants in the second study were beginner lifters or trained lifters
I see this guy on Facebook who have a huge biceps, like literally just a heck of swolen biceps. After awhile I started to lift I asked him what have you done with your biceps? Meant as a joke. He said I performed drop sets.
Interesting, haha
I always go up and down and train like an beast growing no problem
I wonder do drop sets count as normal sets? Will 1 normal set followed by 2 drop sets be equalivant to 3 normal sets? Or would you need to do 1 normal set followed by 1 or more dropsets, then repeat this with rest in between the interval of dropsets(e.g, bicep curls 1x10 + 2x dropsets, REST, bicep curls 1x10 + 2x dropsets, REST, bicep curls 1x10 + 2x dropsets=3 normal sets?)
That's what I do! And I love it. More burn more pump! It's common sense. Harder u work out more results?
Depends on how many exercises you are doing for a bodypart. If you do 3 to 4 exercises for biceps say then doing 1 normal set followed by 2 drop sets then repeat 2 more times before going on to the next exercise might be too much. I would say that 1 normal set followed by 2 drop sets per exercise for that bodypart for 3 or 4 exercises would be enough.
Barbell curls 1 set + 2 drop sets
Incline curls 1 set + 2 drop sets
Concentration curls 1 set + 2 drop sets
Reverse curls 1 set + 2 drop sets
That's 12 sets for the biceps which should be plenty.
The other example you gave of doing 3 sets but 2 drop sets after each set is better suited if you're doing only 1 or 2 exercises for a muscle part.
Barbell curls 1 set + 2 drop sets repeat 2 more times
Dumbbell curls 1 set + 2 drop sets repeat 2 more times
This is still 12 sets in total but you're focusing on just 2 exercises instead of 4. Either way is good. It's just personal preference.
Any idea how drop sets can promote same or more growth? Would have thought mechanical tension would be the same given that all muscle fibres are recruited before failure, perhaps the additional fatigue? If so must be slow twitch as fast twitch fibres would likely have already fatigued.
Yeah, difficult to say to be honest. Greater slow twitch fiber growth is certainly a possibility! :)
I know this is old, but taking salt before a drop set workout could fix the CNS problem because the brain uses sodium and chloride(salt) to make those electrical signals
Or just always stay hydrated and consume appropriate amount of electrolytes. Lol
Great for breaking through a plateau
What about doing 2-3 working sets and then finishing with dropsets
From the first study showing increased quad growth with drop sets: do you think it's possible that the drop set somehow caused a change in form resulting in greater recruitment of the rectus femoris?
Perhaps the reduced weight allowed the lateralis to reach failure and the femoris began to take over the movement to complete further reps?
That's possible, but the leg extension was trained, and I'm not too sure how much form fluctations can occur on this :)
I'm curious, are drop sets not meant to be used for multiple sets?
Is the ideal to do 3 x 12 sets of a current overload, then a fourth set that is drop sets?
Or is it to do 3 sets of drop sets? or just 1 drop set for each isolation exercise and that is it? 1 set seems...too little.
It's up to you, it can be possible to do multiple drop sets (as done in one of the studies here), but they can be quite fatiguing :)
@@HouseofHypertrophy yes, i'm wondering where it fits. Does the science recommend each set going to failure from start to finish?
@@LUMEStockTrading last year I tried that for 4 weeks. it's a suicide attempt.
Do you have video About Staggered Set?
You should make online coaching man
Maybe in the future :)
This is basically quality reps vs effective reps
Could you expand on what you mean, I'm not too sure I get it? Do you mean normal sets are are quality reps, while drop sets involve more effective reps?
@@HouseofHypertrophy yeah I saw it in Jeff nippards video so basically the reps where you go to failure are called effective reps in drop sets you go to failure more than a normal set
On my upper body day I have 8-10 isolation movements that cover all upper muscles 1-2 per muscle after my compounds. Can I use drop sets on all my isolation exercises to save time?
How about a video on rest pauses
Yep, I plan to make a video on this :)
Can I do drop sets 2x a week, for example I do drop set on Monday chest day and Thursday another chest day?
I see no reason as to why you can't! so long as you're making progress and recovering fine between sessions, I say it's perfectly fine :)
People are one side dominant. I am right handed so right side dominant. So testing these two side versus lift would also have to be reversed for another control group
When you do a proper dropset, how much rest time between each dropset? 10seconds?
Generally, as little rest as possible is used between each time you reduce the load
None. Rack bar, drop plates, pick up bar.
As I train at home usually, today I did seated military press with 12 max repetitions followed by 4-5 reps of standing push presses with the same weight. Then I did 12 front squats with 50% max rep followed by 20 air squats. Is that considered a drop set?
Yeah, I think those can be considered a type of drop set!
Should i do drop sets with my normal routine or does it replace it?
Introduce drop sets for lagging body parts. Isolations only.
the key to drop sets are mind muscle connection
Compare drop sets with myo-reps.
What if you drop set but upward and partial reps 😮
I always do dropsets im grow like an beast
How do I implement dropsets without overtraining a muscle?
Add them into your training very slowly and assess how you recovery is and adjust accordingly
💪
Thank you again :)
Im a fan of dropsets on my heaviest sets.
Only thing about drop set's workout is it will take more time you need to rest that muscle before your next workoutlove drop sets. Work hard more results! Its common sense.
I've been trying to reengage my atrophied muscles with a variation of drop sets. I've had a sort of developmental problem where it's difficult to make mind-body connections with my muscles. So far I've only been able to manage bicep curls with my equipment and fitness level with my approach.
I've been using a set of 15lb, or 6.8kg, weights for a set of 25, a set of 15, and a set of 10 reps before immediately moving to a set of 5lb, or 2.26kg, for 3 sets of 40.
The initial goal was to condition a neurological connection with my body because there are times where I could keep using the muscle, but it would behave like it was partially paralyzed. I would have to postpone working that muscle more till later in the day when I could reattempt the exercise.
I speculate that compound movements have too many muscles involved that make it harder to keep the fatigue from drop sets on that same muscle.
compound exercises does produce fatigue to the targeted muscles. here's how to use it. you go on Ramping technique on every set and hit to failure. then, start applying the drop set technique and also reach to failure. that's the best way to hit hypertrophy. Try it out. Note- make sure you take rest the next day
Here’s a muscle theory to ponder... Rest Pause vs Drop Set.
Rest Pause:
Say you do a set of 100 # x 10 reps to failure, rest 20 seconds and do another 6 reps to failure.
VS
Drop Set:
100# x 10 reps to failure, drop the load by 20% to 80# and immediately without rest do 6 reps to failure.
Which scenario do you think would be better for Hypertrophy And/Strength?
That's an interesting question! I'm not certain to be honest. If I had to guess, I think the first one (rest pause) may be better for strength, while both would be similar for hypertrophy. However, I'm not sure, haha
@@HouseofHypertrophy That’s what I was thinking also
The drop set . But . The weight reduction has to be smaller and more of them so as to maintain more mechanical tension. Rest pause is just giving partially gassed fibers back their wind for a minute so they can get fully taxed on the next few reps. 1 is maximizing the effectiveness of the reps used and the other is simply using more muscle fibers.
@@correctpolitically4784 - agreed
I don't believe in "junk sets". All money is good money. Just don't overtrain.
Your believes dont change The fact that There is indeed junk volume.
I only use drop sets, get my workout done in literally 20minutes.
And get sore as fuck
Run the rack!
Every set I do it a dropset, is this bad for me? STAY HARD
Starting to sound a lot like Mike Mentzer.
This is terrible news for Brad Schoenfeld....🤣🤣🤣🤣
Why?
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Thank you dude again!
I wonder who proved that working to muscle failure is needed for muscle strength enhancement. Literally, for me, muscle failure is when a muscle is pulled, and if it is, that is it for that day. I cannot do lifts with a pulled muscle that won't weight strength activate.
Regular straight sets until normal failure is all you need don't waste your time energy and effort doing drop sets forced or negative reps you don't need them
Yawn