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"Whatever it takes for TH-cam" will be what I say to myself when I'm pushing myself to failure, going forward... even though I don't create any content for TH-cam...
Drop sets are REALLY good for the side delts I think they work good because its a really good way to push yourself past failure, fail, drop the weight and repeat like 5 times and you sure as hell are giving the muscle a reason to adapt
Makes perfect sense, I'm starting to prefer both drop sets and rep-pause sets over conventional sets, less boring and quicker workouts, with more quallity volume, especially with calisthenics and isolation exercises
I go until failure, wait like 30 seconds, drop the weight, go until failure, wait 30 seconds, drop the weight, and go until failure. I do that 3 times for each exercise. It has worked for me and gets my workout done pretty quickly. At each weight I try to get around 10-5 reps, and it keeps the workout flow going! It definitely helps cut out the "junk reps" and sneaks in more solid ones.
I love these, as it allows me to use the weights I have at home and get a great workout! Also, as a 55 year old lifter, I feel like I can still get a great volume workout, without risking injury, through lifting too heavy! Great content as always Sean!
Absolutely love how you looked around, noticed the people, and decided to put on some faces to help them understand this is NOT the way to move the weights haha!
Sean you look leaner and amazing than 2 months ago. Not that you've looked bad. One of my favourite fitness influencers. No bs scientific based approach. Respect from South Africa
I do drop sets on flat bench. I drop the weight down 10lbs and can only crank out 4-5 reps per drop. Additionally, I decrease the width of my grip incrementally. Ive definitely blown through a couple of plateaus and it feels great.
I love drop sets, out of my workouts I’ll usually do them with two exercises out of maybe 8 and on the last set so I only drop the weight once. Just by adding them sparingly and once at the end changing it up between different muscle groups throughout the week I’ve seen great improvements in as little as two weeks training 4-5 days a week.
I really enjoy watching Gym Bros drop sets. Bro, calm down, you don't have any ATP left to work with. I'm also really gonna enjoy seeing Sean make an appearance on some gym fail videos for his flawless Gym Bro curls.
I'm currently using dropsets on isolation exercices (mostly on arm exercices), but I always go to failure or near failure on my main sets and immediately after I take a significantly lighter volume and try to work really slow with it maximazing the contraction to the point it's bearly sustainable. I set an absurdingly high number of reps that I know I won't reach and only stop when my arms basically fall. For me, and at the moment, it's the best way to achieve optimal contraction on the following main set. Just have better connection that way. Maybe I won't need this further down the line, but right now I love my drop sets.
I switched from circuit sets to drop sets after two hip surgeries cost me heavier lifts. It is nice using lower weight to focus on the muscles each exercise intends to use rather than just the amount of reps. I do between 5 to 10 drop sets per exercise. I swear an attractive woman always walks by when I am on my 200th rep struggling to tricep extend 10 lbs because I smoked myself. I like this method more because it saves time, isolates better since form is the most important aspect, and I leave the gym feeling like I got into a fight with a bear. Hopefully it pays off in the long run.
I swear by drop sets. Every time I consistently add them into my routine they produce a lot of quality mass and strength. Always good to have a monkey wrench in the routine
I use short rest 20 seconds or so, keep the weight resistance the same, and reduce the number of reps over 3 sets. Minimizes easy junk reps and maximizes reps in the near to failure zone.
I’ve been pretty much doing drop sets this whole time lol. Well since the lil shutdown ended in April or may. Well technically I think I do pyramids. I start low work my way up to a high weight that I can do for 6 to 8 reps then work my way back down. I mainly do it to save time and get in out quicker. Only rest I get is putting on or removing plates. I’m on trt btw I’m sure it helps lol
I do think drop sets could potentially affect muscle hypertrophy in a positive way by recruiting more muscle fibers. Maybe have a look a Hennemans size principle.
I personally do a warm up set of each new movement at 50% then 70% rest 2 minutes Example Chest Press Set 1 to failure 10 reps 90 S Rest Set 2 same weight to failure 9 reps DROP SET 2 Plates 4 reps DROP SET 2 Plates 4 reps And that’s one exercise. I do identical layout for each exercise on a given day. Personally I believe if hitting failure (last reps are what counts) then a drop set speeding up workout efficiency is a educated take as I can hit failure second set, hit failure again within seconds, hit failure again within seconds. For me this is better than sitting around doing nothing
I luv dropsets. Basically all I do because theyre so efficient. But I mix it up every few weeks because your body adjusts to the same protocol. Fom 3 push dropset exercises first day to 3 pull dropset exercises next day; after a few weeks I switch to full body dropsets of push/pull/legs. Then later, mix in with rest/pause where the weight stays the same. And for all I drop FIVE times, not three. I work out at home so I rest a lot between different drop sets. I also mix in less used exercises to mix things up. What I got from this video is I will try dropsets with only a small drop. I have usually done them with 15% drop, will now try with less.
I agree. I like drop sets but I think they only work if you restrict the range of motion and go to failure or near failure on each restricted drop set. That way you get the benefit of hypertrophy, even without the full range of motion. John Meadows had some good ideas on this.
What do you guys think? What I'm doing is 3×12 and when I feel like I did 3 sets with good form (but no longer complete failure at the end, but near failure), and I want to move up weight soon, I'll take my normal 1:30 break and drop weight and do 12-15 reps, usually cheating the last few for true failure
amazing as always sean and what makes the video better is that footage of you doing the weird face even after realizing that some people in the gym are watching you
I usually use drop sets to add more "strength"-focused sets that still have between 8 and 12 reps totally to be in the hypertrophy range. And quick weight changes are important. For example bicep dumbbell curls would look like this: Set 1: 18kg - 1RIR Set 2: 18kg - 1RIR Set 3 - Drop Set: 20kg - until failure (usually 3 - 5 reps) - 16kg - until failure (usually 3 - 5 reps) - maybe 14kg - until failure (usually 2 - 3 reps) With that I land between 8 - 12 reps and add a more strength focused set that still lands in the hypertrophy range. Does anybody know if somehow like that is already used and maybe there has been done some research on this approach?
What are your thoughts on doing this... Do one set to failure or close to failure. Typically you'd need 3-5 min to recover to go that hard again. Insetad, you wait for less time and go again but with lighter weight, also going to failure or close to it. Basically dropping the weight in order to decrease rest (not because I think rest is bad, but because I want to finish earlier).
I will slightly critique this. Drop sets combined after straight sets completely shock the muscle but u have to slowly build up your straight set from light to the heaviest, after u hit ur plateau then drop down with no rest plate by plate. It’s a great change in routine if you are looking for shock change
I remember when I was 19 and first learned what a drop set was. I went into the gym for leg day the next day and did a drop set for every set of every exercise... boy when I say my legs where sore the next 4 days I literally mean it lmao never again. 😂
For me I use drop sets for the pump. Going heavy first to break down the muscle and then using dropsets with increasing reps to pump maximum blood and get a good pump. I allways thought that is what they are for...
Maybe I've been doing dropsets wrong this whole time. I think I learnt off Elliot Hulse to dropset the weight by about 20% each time, which does allow you to get another 8+. Some exercises for example rope hammer curls, I'll dropset after the 4th set and ride down the stack until a weight that does nothing, so there's a LOT of drops there. Bicep day usually takes me about 3-4 days to fully recover (where my bicep insert to my arm doesn't feel bruised under load anymore), and the following week I can tend to make serious progress jumps on my good days. I love dropsets, but I will keep in mind on other exercises to keep closer to failure and not drop so much in weight. Not only do you get muscle fatigue, you can chase that burn and get a deadly pump too!
Helmet struble does those light weight high pump with 5 deep breaths in between of 5 sets as like start ups.. he says he likes going into the heavier compound lifts with some fatigue and it creates that sharper mind-muscle connection.
Then im doing right. For example with dumbbells i just move 1 weight down and perform 3 hard reps 4 and 5 already breaking form sometimes can't even make them, side delt Killers.
It takes like 10-20 seconds to drop weight. If i just rest for that 10-20 sec, i could do 3-5 more reps without dropping weight down. 🤔 So there is no point for drop sets? 🤔🤔
Drop sets are usually done with dumbbells and strip sets are done using a barbell... it's all about muscle fiber types... drop sets are used for fatiguing the endurance muscle fibers... the slow twitch muscle fibers!
Always try to go to complete failure on my 10th-13th rep. Never could drop the weight only 1 lvl on the machine down to perform another 3 (!!!) reps. Always trained to such "almost failure" that performing another rep is simply not possible, yet I'd be on my 7th-9th rep so I drop the weight about 3 lvls down to get to my 11-12 reps until complete failure. The pump is always amazing when this happens.
@ 3:27 with the music playing, thought Sean was going to show us a new kind of set....like a “twerk set”. I was in full cringe mode, but thank God he didn’t go there. 🤣 Everything else was great info! Learned something new today, which is always good.
I do drop sets with the aim to fail within 5-8 reps and only at failure I drop the weight to do another 5-8 reps till failure. The a final 5-8 reps. First round I normally fail at 7 or 8 and at the end I fail at 4 or 5. Works for me if I am thight on time
I do drop sets by starting off near or at my max, I do to sets at that weight, and then I lower the weight as little as I can, and do all reps as if it was all I was doing. For example 100-95-90 and so on. Idk if its the best as I’m going for strength as well as endurance.
I'm of the mindset that Drop sets increase your close to failure reps where before you only had 1-3 reps that mattered, now you can double the reps that actually matter. Is this not the case?
I do 2 sets of each exercise both drop sets but i drop it 30%, ive found if doing drop sets keep the amount of sets low, 2 max anymore then that and yiur performance definitely decreases fast, ohh yeah just do the drop set to failure, doesn't matter if you dont mamd same reps as first initial set
I remember some decades ago when I was a kid in the beginning of my journey into the weight lifting area in the gym I used to swim with my dad. There was this crazy tanned guy who would constantly drop the weights as hard as he could into the ground and then make a guttural grunt as loud as he could, and he wasn't even that big, he was bigger than my dad, but didn't had abs like him and his arms were like baloney or something. For the longest time I thought that was a "drop set", and i hated it lol.
Can you do a single drop set? For example you hit your 1st set to failure on the chest press machine and without rest you reduce the weight and do the 2nd set(drop set). Just this without more reduce (3rd or 4th set) is enough?
I prefer Myo reps over drop sets, no drop in weights and much easier (for me) to feel when failure is about to occur. Myo reps also make it much easier to track your progress.
Kinda same idea as myo-rep sets, but instead of waiting 10-30 seconds to allow for a few more reps, you're dropping the weight to allow a few more reps. In both cases, they are time-efficient ways to add more volume, maybe especially with isolation exercises toward the end of a workout, yeah?
I prefer to do a top set of 5-6 reps with 90% of 1 rep max, then do subsequent back off sets, treated with the same intensity as the top set. 80% for 6-8, 75% for 8-10, 70% for 10-12. Every month I add 5 to 10 lbs to my top set, and 5 to 10 lbs to each back off set after I've hit my rep goal for each percentage. Back off sets are much better than drop sets, in my opinion.
Drop sets to me are a way to simulate having a spotter there if you are alone. Do a set till failure, drop the weight, crank out a few more till failure, drop again and repeat
I did drop sets for almost every set. Think I was doing a lot of harm. Don't think I allowed my muscle to heal and then I pulled a muscle in my neck. Now I use them more sparingly. Think maybe I'll only do what I was doing like once a month and let my muscles rest.
Is this just your opinion or have you read the research on drop sets? I thought the studies that found it effective used 12+ reps for the first set of isolation exercises…
Not about drop sets. I've seen a few videos of people getting their legs bent the wrong direction under those leg press machines. Meaning the kneecap is on the wrong side of the leg bend. I'll never use them just because of those visuals.
Hey Sean I want to ask if you are seeing this, is it ok if you lose weight one day and gain weight another day, however, you reach your goal weight by the end of the week? For example: Bob weighs 150 pounds, bob wants to gain 1 pound by the end of the week(151 pounds), however, bob gains 1.2 pounds one day, so he loses .5 pounds the next day, but at the end, he has reached his goal weight of 151. Is that ok?
I'm using a high-intensity, low volume program right now. I use drop sets to get the last bit of breakdown on my money set. (Honestly, I'm not sure if it's actually doing anything. It's just weird to let go of the volume I used to do. 😬)
💪 Important Reminders:
1) Take the physique quiz and build your best body ever: Quiz.SeanNal.com
2) Use coupon TH-cam15 to save 15% off your first order of our research-backed, clinically dosed supplements at www.RealScienceAthletics.com
3) Follow over on IG for more helpful fitness tips and strategies: @sean_nalewanyj
Hey Sean I was wondering when will you have the fish oil in stock again? I was going to get some yesterday but it said sold out
@@son_gokuo3044 It'll be back this week! Hopefully in the next 2-3 days.
@@Sean_Nalewanyj awesome thank you for letting me know!
Lol a man with no muslce mass teaching people how to build muscle, what a delusional clown.
All your videos are just strait meaningful and useful information. Probably one of the best weight training channels out there
Public embarrassment for our education, you saint 😂😂
🤣🤣🤣🤣🤣
And that's one reason we're here and not on another page... Dude checks his ego at the door a lot.
And that music really was on point. 🤣
just do a drop set on the last set of an exercise if you feel like it
That generally what I do
Yes! I do the same.
Right. That's how I do it.
Do you hit failure in all of the sets ?
@@amineboukhalfa4929 no
"Whatever it takes for TH-cam" will be what I say to myself when I'm pushing myself to failure, going forward... even though I don't create any content for TH-cam...
😆😂😆
I got secondhand embarassment from that clip. People usually assume youre 100% serious😂
As an older lifter drop sets are a great tool to help me maintain form and minimise stress on my joints while still reaching failure.
Drop sets are REALLY good for the side delts
I think they work good because its a really good way to push yourself past failure, fail, drop the weight and repeat like 5 times and you sure as hell are giving the muscle a reason to adapt
agreed
Especially since your delts are made of slow twitch muscles so higher reps is optimal as well which another reason why dropsets work well with it
pushing to failure is the king of hypertrophy! So each drop in weight then to failure ensures your muscles are going to grow.
I agree man 100%
Makes perfect sense, I'm starting to prefer both drop sets and rep-pause sets over conventional sets, less boring and quicker workouts, with more quallity volume, especially with calisthenics and isolation exercises
You are all mixed up typical Fitness nut!
Lmao I love when you looked around all nervous before curling that barbell😂
MamaSwole you’re always top comments 😂
raysp3c true😂
I watch so many fitness channels and your like everwhere. Lol.
@Michael plz stop
i like u baby
My mother bought me the Body transformation Blueprint, gotta wait Christmas to read it tho : )
K
I’m excited for you! Hope it goes well for you
Awesome man, I’m confident you’ll like it! 💪🏻
Is your mother a bodybuilder?
@@KHALEDFXYT haha no I asked it as a christmas present, not even sure she can do a push up lol
I go until failure, wait like 30 seconds, drop the weight, go until failure, wait 30 seconds, drop the weight, and go until failure. I do that 3 times for each exercise. It has worked for me and gets my workout done pretty quickly. At each weight I try to get around 10-5 reps, and it keeps the workout flow going! It definitely helps cut out the "junk reps" and sneaks in more solid ones.
That's pretty solid plan!
So is that 9 total sets or only 3 sets?
@@shabbir.akhtar 3
@@Vlad-co6dd you sure? Because the op said he's doing that 3 times for each exercices ( that seems a lot for me)
i do the same. how is it working for you?
I love these, as it allows me to use the weights I have at home and get a great workout! Also, as a 55 year old lifter, I feel like I can still get a great volume workout, without risking injury, through lifting too heavy! Great content as always Sean!
Absolutely love how you looked around, noticed the people, and decided to put on some faces to help them understand this is NOT the way to move the weights haha!
Sean you look leaner and amazing than 2 months ago. Not that you've looked bad. One of my favourite fitness influencers. No bs scientific based approach. Respect from South Africa
I tend to use them as a form of progressive overload if I fail to beat what I did last session. That normally pushes we forward if I hit a plateau.
I do drop sets on flat bench. I drop the weight down 10lbs and can only crank out 4-5 reps per drop. Additionally, I decrease the width of my grip incrementally. Ive definitely blown through a couple of plateaus and it feels great.
Great information as always! I have followed you for around 5 years and always appreciate your no-nonsense advice 💪
I like drop sets for specific muscles like calves that you really have to hit hard and go to complete failure to see growth👍
I love drop sets, out of my workouts I’ll usually do them with two exercises out of maybe 8 and on the last set so I only drop the weight once. Just by adding them sparingly and once at the end changing it up between different muscle groups throughout the week I’ve seen great improvements in as little as two weeks training 4-5 days a week.
I really enjoy watching Gym Bros drop sets. Bro, calm down, you don't have any ATP left to work with. I'm also really gonna enjoy seeing Sean make an appearance on some gym fail videos for his flawless Gym Bro curls.
I'm currently using dropsets on isolation exercices (mostly on arm exercices), but I always go to failure or near failure on my main sets and immediately after I take a significantly lighter volume and try to work really slow with it maximazing the contraction to the point it's bearly sustainable. I set an absurdingly high number of reps that I know I won't reach and only stop when my arms basically fall. For me, and at the moment, it's the best way to achieve optimal contraction on the following main set. Just have better connection that way. Maybe I won't need this further down the line, but right now I love my drop sets.
Exactly!
I switched from circuit sets to drop sets after two hip surgeries cost me heavier lifts. It is nice using lower weight to focus on the muscles each exercise intends to use rather than just the amount of reps. I do between 5 to 10 drop sets per exercise. I swear an attractive woman always walks by when I am on my 200th rep struggling to tricep extend 10 lbs because I smoked myself. I like this method more because it saves time, isolates better since form is the most important aspect, and I leave the gym feeling like I got into a fight with a bear. Hopefully it pays off in the long run.
She doesn't care.
@@durah1559 Thank you for your opinion. I can sleep better knowing an asshat chimed in.
They'll never know ,they might look at the light weight and be like wtf he's weak ,whole time your a warrior
that demo was worth the watch alone
3:18 - 3:45 Dude. U r TH-cam hall of famer. Straight up. Seriously ❤
I swear by drop sets. Every time I consistently add them into my routine they produce a lot of quality mass and strength. Always good to have a monkey wrench in the routine
Same, with A LOT of drops
I like doing pyramids, saves time and I feel the gains are good
@@jeffferguson69 I like reverse pyramids
Same! I’ve gotten quality results from drops.
@@douglaspkeatingjr Drops are just crazy, my delts went from 17” width to 22” naturally in a little over 6 months from side lateral drop sets
I use short rest 20 seconds or so, keep the weight resistance the same, and reduce the number of reps over 3 sets. Minimizes easy junk reps and maximizes reps in the near to failure zone.
I’ve been pretty much doing drop sets this whole time lol. Well since the lil shutdown ended in April or may. Well technically I think I do pyramids. I start low work my way up to a high weight that I can do for 6 to 8 reps then work my way back down. I mainly do it to save time and get in out quicker. Only rest I get is putting on or removing plates. I’m on trt btw I’m sure it helps lol
I do think drop sets could potentially affect muscle hypertrophy in a positive way by recruiting more muscle fibers. Maybe have a look a Hennemans size principle.
I personally do a warm up set of each new movement at 50% then 70% rest 2 minutes
Example Chest Press
Set 1 to failure 10 reps
90 S Rest
Set 2 same weight to failure 9 reps
DROP SET 2 Plates 4 reps
DROP SET 2 Plates 4 reps
And that’s one exercise.
I do identical layout for each exercise on a given day. Personally I believe if hitting failure (last reps are what counts) then a drop set speeding up workout efficiency is a educated take as I can hit failure second set, hit failure again within seconds, hit failure again within seconds.
For me this is better than sitting around doing nothing
I use drop sets for everything but train til failure on each set. Finally started gaining alot
I luv dropsets. Basically all I do because theyre so efficient. But I mix it up every few weeks because your body adjusts to the same protocol. Fom 3 push dropset exercises first day to 3 pull dropset exercises next day; after a few weeks I switch to full body dropsets of push/pull/legs. Then later, mix in with rest/pause where the weight stays the same. And for all I drop FIVE times, not three. I work out at home so I rest a lot between different drop sets. I also mix in less used exercises to mix things up.
What I got from this video is I will try dropsets with only a small drop. I have usually done them with 15% drop, will now try with less.
Lol it seemed when barbell curls Sean would do the braveheart and yell "YOOOUUUTUUUUBEEEE"
Next timeSean goes to the gym, everyone will be training the way he demoed. Imean, it must be working, he got big muscles. :D
I agree. I like drop sets but I think they only work if you restrict the range of motion and go to failure or near failure on each restricted drop set. That way you get the benefit of hypertrophy, even without the full range of motion. John Meadows had some good ideas on this.
That’s great commitment to the bit. I would’ve been too embarrassed to actually do it
Bro Sean hitting them curls 😂😂
What do you guys think?
What I'm doing is 3×12 and when I feel like I did 3 sets with good form (but no longer complete failure at the end, but near failure), and I want to move up weight soon, I'll take my normal 1:30 break and drop weight and do 12-15 reps, usually cheating the last few for true failure
Good work
I love Sean’s comical side 😂 shits golden
amazing as always sean and what makes the video better is that footage of you doing the weird face even after realizing that some people in the gym are watching you
I usually use drop sets to add more "strength"-focused sets that still have between 8 and 12 reps totally to be in the hypertrophy range. And quick weight changes are important.
For example bicep dumbbell curls would look like this:
Set 1: 18kg - 1RIR
Set 2: 18kg - 1RIR
Set 3 - Drop Set: 20kg - until failure (usually 3 - 5 reps) - 16kg - until failure (usually 3 - 5 reps) - maybe 14kg - until failure (usually 2 - 3 reps)
With that I land between 8 - 12 reps and add a more strength focused set that still lands in the hypertrophy range. Does anybody know if somehow like that is already used and maybe there has been done some research on this approach?
What I appreciate most about Drop Sets is that I am more consistent in maintaining proper form with the lower weight.
people in stretching room: "so... junk reps do work? look at his physique"
"Wow, that guy's got great genetics because he doesn't have a clue what he's doing."
@@dard4642 🤣 that too
What are your thoughts on doing this...
Do one set to failure or close to failure.
Typically you'd need 3-5 min to recover to go that hard again.
Insetad, you wait for less time and go again but with lighter weight, also going to failure or close to it.
Basically dropping the weight in order to decrease rest (not because I think rest is bad, but because I want to finish earlier).
I will slightly critique this. Drop sets combined after straight sets completely shock the muscle but u have to slowly build up your straight set from light to the heaviest, after u hit ur plateau then drop down with no rest plate by plate. It’s a great change in routine if you are looking for shock change
I remember when I was 19 and first learned what a drop set was. I went into the gym for leg day the next day and did a drop set for every set of every exercise... boy when I say my legs where sore the next 4 days I literally mean it lmao never again. 😂
Bro just leg extensions make me cry 😩i can’t imagine a whole leg day on drop sets
@@user-en5vj6vr2u lol I know right! I’m about to start incorporating them again
For me I use drop sets for the pump. Going heavy first to break down the muscle and then using dropsets with increasing reps to pump maximum blood and get a good pump. I allways thought that is what they are for...
Dude those drop sets be stimulating crazy growth
And do you wanna pump the muscle or actually grow them?
Excellent video, Sean!
Thanks a lot for this!
Maybe I've been doing dropsets wrong this whole time. I think I learnt off Elliot Hulse to dropset the weight by about 20% each time, which does allow you to get another 8+. Some exercises for example rope
hammer curls, I'll dropset after the 4th set and ride down the stack until a weight that does nothing, so there's a LOT of drops there. Bicep day usually takes me about 3-4 days to fully recover (where my bicep insert to my arm doesn't feel bruised under load anymore), and the following week I can tend to make serious progress jumps on my good days. I love dropsets, but I will keep in mind on other exercises to keep closer to failure and not drop so much in weight.
Not only do you get muscle fatigue, you can chase that burn and get a deadly pump too!
Thank you sean, you're my #1 training advisor
Best Part 3:32 😂😂😂 Your Humor on next level
Helmet struble does those light weight high pump with 5 deep breaths in between of 5 sets as like start ups.. he says he likes going into the heavier compound lifts with some fatigue and it creates that sharper mind-muscle connection.
Then im doing right. For example with dumbbells i just move 1 weight down and perform 3 hard reps 4 and 5 already breaking form sometimes can't even make them, side delt Killers.
Many studies on drop sets vs straight sets were done. The results were always the same - there is no significant "gains" difference between them.
Im pretty sure that drop sets recruit more muscle fibers, the pump is absolutely nasty and I think they cause more micro tears than straight sets
@fire trails Yeah, I would only do 2-3 at the end to really finish it off. The bulk of my sets are pyramid sets
It takes like 10-20 seconds to drop weight. If i just rest for that 10-20 sec, i could do 3-5 more reps without dropping weight down. 🤔 So there is no point for drop sets? 🤔🤔
3:28 I appreciate you doing this
I do pryimids to max weight then drop weight and go to failure on each workout
Drop sets are usually done with dumbbells and strip sets are done using a barbell... it's all about muscle fiber types... drop sets are used for fatiguing the endurance muscle fibers... the slow twitch muscle fibers!
Always try to go to complete failure on my 10th-13th rep. Never could drop the weight only 1 lvl on the machine down to perform another 3 (!!!) reps. Always trained to such "almost failure" that performing another rep is simply not possible, yet I'd be on my 7th-9th rep so I drop the weight about 3 lvls down to get to my 11-12 reps until complete failure. The pump is always amazing when this happens.
@ 3:27 with the music playing, thought Sean was going to show us a new kind of set....like a “twerk set”. I was in full cringe mode, but thank God he didn’t go there. 🤣
Everything else was great info! Learned something new today, which is always good.
Hahaha the faces in the bicep curl were godsend and the music is fire.
Great video man, I have a question is "Ultimate Nutrition Prostar 100% whey protein" a good protein powder?
Been doing drop sets for 20+ yrs.. they work for me
Thanks for everything Sean
I do drop sets with the aim to fail within 5-8 reps and only at failure I drop the weight to do another 5-8 reps till failure. The a final 5-8 reps. First round I normally fail at 7 or 8 and at the end I fail at 4 or 5. Works for me if I am thight on time
great vid sean
I do drop sets by starting off near or at my max, I do to sets at that weight, and then I lower the weight as little as I can, and do all reps as if it was all I was doing. For example 100-95-90 and so on. Idk if its the best as I’m going for strength as well as endurance.
That is good video, it's always better to have more tools for building muscle. Would you make a video about "accentuated eccentric training" ?
I do drop sets in the last 15 minutes of weight training. Definitely fatigued but now I'm questioning that.
Another classic video thanks for explaining
make a video for straight set vs ramping set. When to use them, how to use them.
Drop sets: I’m doing them wrong. Thanks for the clarity
VERY good info again.
I'm of the mindset that Drop sets increase your close to failure reps where before you only had 1-3 reps that mattered, now you can double the reps that actually matter. Is this not the case?
@3:20 ... absolutely holwing!! 😂
I do 2 sets of each exercise both drop sets but i drop it 30%, ive found if doing drop sets keep the amount of sets low, 2 max anymore then that and yiur performance definitely decreases fast, ohh yeah just do the drop set to failure, doesn't matter if you dont mamd same reps as first initial set
I remember some decades ago when I was a kid in the beginning of my journey into the weight lifting area in the gym I used to swim with my dad.
There was this crazy tanned guy who would constantly drop the weights as hard as he could into the ground and then make a guttural grunt as loud as he could, and he wasn't even that big, he was bigger than my dad, but didn't had abs like him and his arms were like baloney or something.
For the longest time I thought that was a "drop set", and i hated it lol.
Mike Mentzer also uses drop sets for his heavy duty, high intensity training….but he was absolutely not a volume guy.
Thoughts ?
Can you do a single drop set? For example you hit your 1st set to failure on the chest press machine and without rest you reduce the weight and do the 2nd set(drop set). Just this without more reduce (3rd or 4th set) is enough?
It is almost like myo reps but with a weight drop instead of a pause. Goal to hit max 5 reps in each drop set.
really helpful video. thanks!!
Drop sets are used to increase blood volume into a muscle...hence the flush principal!
I prefer Myo reps over drop sets, no drop in weights and much easier (for me) to feel when failure is about to occur. Myo reps also make it much easier to track your progress.
Kinda same idea as myo-rep sets, but instead of waiting 10-30 seconds to allow for a few more reps, you're dropping the weight to allow a few more reps. In both cases, they are time-efficient ways to add more volume, maybe especially with isolation exercises toward the end of a workout, yeah?
I would love to hear your opinion on cluster sets.
I believe people would find it very interesting, especially the aspect of resting between each rep.
LOVE YOUR VIDS
This was useful information since I have drop sets in my training program at the moment👍
Hey Sean,
Are chicken thighs acceptable in a fat loss plan or should I predominately stick to leaner cuts of meat?
I prefer to do a top set of 5-6 reps with 90% of 1 rep max, then do subsequent back off sets, treated with the same intensity as the top set. 80% for 6-8, 75% for 8-10, 70% for 10-12. Every month I add 5 to 10 lbs to my top set, and 5 to 10 lbs to each back off set after I've hit my rep goal for each percentage. Back off sets are much better than drop sets, in my opinion.
What happens if you only Do one Big dropset pr muscelgroup pr. Work out🤔. Ex. DS(dropset) incline dB Press, DS lat raises, and DS skull chrusher .
Apart from the risk of doing them wrong, what are the downsides of drop sets? You didn't mention any
Probably why rest pause and cluster set type intensity techniques are becoming more common.
Drop sets to me are a way to simulate having a spotter there if you are alone. Do a set till failure, drop the weight, crank out a few more till failure, drop again and repeat
I did drop sets for almost every set. Think I was doing a lot of harm. Don't think I allowed my muscle to heal and then I pulled a muscle in my neck. Now I use them more sparingly. Think maybe I'll only do what I was doing like once a month and let my muscles rest.
Is this just your opinion or have you read the research on drop sets? I thought the studies that found it effective used 12+ reps for the first set of isolation exercises…
Not about drop sets. I've seen a few videos of people getting their legs bent the wrong direction under those leg press machines. Meaning the kneecap is on the wrong side of the leg bend. I'll never use them just because of those visuals.
Good info and I was doing it wrong all this time. Thanks.
Hey Sean I want to ask if you are seeing this, is it ok if you lose weight one day and gain weight another day, however, you reach your goal weight by the end of the week? For example: Bob weighs 150 pounds, bob wants to gain 1 pound by the end of the week(151 pounds), however, bob gains 1.2 pounds one day, so he loses .5 pounds the next day, but at the end, he has reached his goal weight of 151. Is that ok?
Rolling with the outtake!! 👍 "fluff n pump"...
I'm using a high-intensity, low volume program right now. I use drop sets to get the last bit of breakdown on my money set.
(Honestly, I'm not sure if it's actually doing anything. It's just weird to let go of the volume I used to do. 😬)
3:27 lol!! You just gotta soldier up and do it like Impractical Jokers!