How To Build Muscle With Drop Sets (You're Doing It WRONG!)
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- เผยแพร่เมื่อ 19 ธ.ค. 2020
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Drop Sets For Mass Gain: Are Drop Sets Effective? Do Drop Sets Build Muscle?
In today's video we're talking about the subject of drop sets. Are drop sets good to include in your muscle building workout plan? Ultimately drop sets are just a simple way to accumulate more training volume for a given muscle in an efficient way. Rather than performing completely separate sets with full rest periods, with drop sets you'll perform a normal set, then immediately reduce the weight and perform more reps. This can be repeated several times. Are drop sets better than regular straight sets? No, there is nothing magical about drop sets vs. normal sets and they likely don't carry any "special" muscle building stimulus - they're just an overall tool in the toolbox that can be used here and there depending on your needs. For example, drop sets could be used if you needed to be more time efficient during a given workout, or if you just want to get in some extra work for a particular muscle group. However, when it comes to drop sets for mass gain, most people perform them in a way that is not ideal. This is because they treat drop sets like an ultra high rep "fluff and pump" method and reduce the weight by too large a margin each time, ultimately performing a high number of lower quality reps. When performing a drop sets workout, keep in mind that it's only the last few reps of the set as you approach muscular failure (around the 3-4 reps in reserve mark) that truly stimulate meaningful muscle growth. Therefore it makes the most sense to only reduce the weight by just enough so that on each drop set you're only able to perform another 3-5 reps as opposed to doing 8, 10, 12 or more. This way you cut out all the non-essential junk reps during your drop sets and just focus in on those high quality muscle building reps that truly have the greatest effect. To learn more about drop sets vs. straight sets and to hear more about how to implement drop sets correctly, make sure to watch the full video above. - แนวปฏิบัติและการใช้ชีวิต
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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
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
"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😂
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%
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.
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!
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?
@@KHALEDFX21 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?
Great information as always! I have followed you for around 5 years and always appreciate your no-nonsense advice 💪
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!
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
Thank you sean, you're my #1 training advisor
Excellent video, Sean!
Thanks a lot for this!
that demo was worth the watch alone
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!
Thanks for everything Sean
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.
@@douglaspkeatingjr3232 Drops are just crazy, my delts went from 17” width to 22” naturally in a little over 6 months from side lateral drop sets
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 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 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 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.
Another classic video thanks for explaining
great vid sean
I love Sean’s comical side 😂 shits golden
That’s great commitment to the bit. I would’ve been too embarrassed to actually do it
Bro Sean hitting them curls 😂😂
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.
This was useful information since I have drop sets in my training program at the moment👍
Good info and I was doing it wrong all this time. Thanks.
Rolling with the outtake!! 👍 "fluff n pump"...
I like drop sets for specific muscles like calves that you really have to hit hard and go to complete failure to see growth👍
really helpful video. thanks!!
LOVE YOUR VIDS
VERY good info again.
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.
Hahaha the faces in the bicep curl were godsend and the music is fire.
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.
Sean that video of you curling the barbell had me in stitches bruh😂😂😂😂😂😂
u earned a subscriber......quality info
Lol it seemed when barbell curls Sean would do the braveheart and yell "YOOOUUUTUUUUBEEEE"
I use drop sets for everything but train til failure on each set. Finally started gaining alot
That is good video, it's always better to have more tools for building muscle. Would you make a video about "accentuated eccentric training" ?
Next timeSean goes to the gym, everyone will be training the way he demoed. Imean, it must be working, he got big muscles. :D
make a video for straight set vs ramping set. When to use them, how to use them.
What I appreciate most about Drop Sets is that I am more consistent in maintaining proper form with the lower weight.
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.
3:18 - 3:45 Dude. U r TH-cam hall of famer. Straight up. Seriously ❤
Nice, I've always done them this way.
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
3:28 I appreciate you doing this
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.
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.
Been doing drop sets for 20+ yrs.. they work for me
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.
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!
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
@3:20 ... absolutely holwing!! 😂
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 always do it on the last set. Super good info.
Hey Sean,
Are chicken thighs acceptable in a fat loss plan or should I predominately stick to leaner cuts of meat?
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
Great video man, I have a question is "Ultimate Nutrition Prostar 100% whey protein" a good protein powder?
Drop sets were my thing back before I found your no BS vids. Without knowledge I dropped the weight and was in the 3-6 range on the weight bc it felt right. Super interesting to hear you speak on it. A ton of the info you speak on is almost common sense, when you stop searching for a workaround to this fitness life 😂. I love it. You are a Planetary Treasure Brother.
I’ll do drop sets to switch it up from time to time but they aren’t a huge part of my routine 💪Thanks for the info 👍
Drop sets: I’m doing them wrong. Thanks for the clarity
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?
3:27 lol!! You just gotta soldier up and do it like Impractical Jokers!
LOVE this
That BB curl section killed me 🤣😂🤣
Probably why rest pause and cluster set type intensity techniques are becoming more common.
I'm already doing it right 👌
what do you think of dropsets for something like a bench press? with a spotter if you use a bar, is that too dangerous? when I'm benching on low reps like 6 and can't get one more rep I like do a big drop on weight and continue like 5 more to failure (all this with a spotter for safety)
Got it💯🤙
Best Part 3:32 😂😂😂 Your Humor on next level
3:35 Taking one for the team, thank you Sean 😂
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
Would a increase weight set help? The opposite way. Also on the micro core pill is it ok to use if you are using non weights?
I do drop sets on the last set of almost every exercise, not all of them, but most.
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 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
Can you do a video on how to correctly do a pyramid exercise or if it's effective at all?
love the faces
Mike Mentzer heavy duty training! Something which I wish I learned 15 years ago
That clip got me 😂
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 do drop sets in the last 15 minutes of weight training. Definitely fatigued but now I'm questioning that.
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?
Lol willing to look like a darn fool at the gym for the purposes of demonstration and entertainment, that is true dedication, and much appreciated, hahah 😆
This video reminds me of what you talked about in your video about double dynamic progression, which changed the way I approached progressive overload and training as a whole
Glad it was helpful!
Sounds like the rest pause method u taught us few months ago .. except the decrease in weight...
so does drop sets need to rest in between? like rest pause? like 10-15 sec?
@ 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'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. 😬)
How many times a month/week should they be used? (For the same muscle)
What if you do 4 sets of drop sets is that over training or better?
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
Drop sets are used to increase blood volume into a muscle...hence the flush principal!
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?