PictureFit can you please do a video comparing: lifting weights first thing in the morning on an EMPTY stomache VS EATING atleast one meal before hand. Showing a difference between muscle size, strength and also any change in fat percentage. Purely lifting weights only NOT cardio..?? Thank you so much for the videos!!
hahaha => i Always say that too :-) but people need to know you need to change it up because drop sets eventually will burn your adrenals !!! so if you want the best bang for your buck you need to do them both !!! take 6 weeks of drop sets then do 6 wheeks of vollume without going to absolut failure and your body will grow even beter ;-)
late to the party, but I just did SUpersets for the first time doing kinda this approach. Do 3 normal 3 sets of bench as example, third set until failure, decrease weight by 10kg and then instantly do another set to failure. Did this with all my exercises today. Man, so much fun!
Really funny that I read Schoenfeld's study aswell a few days ago and did a post adressing it in my Facebook page. Really useful data and very well presented man.
seems every time i have a question u come out with a video on it so im not even surprised anymore because just like i commented in the last vid u read my mind again well done vid
I always perform progressive overload for 4 sets. Then on the 4th set complete a dropset by removing approx 20% of the weight while pushing each to failure.
Jailan Simon it's kind of based on opinion but typically it's lower body fat >15%, defined abs, a wide back (lats), solid chest, round delts, and typically smaller traps and legs
Most aesthetic guys have smaller traps and legs! Go check out guys like Jeff seid or kinobody guys who aspire for aesthetics and you tell me whether they have tree trunk legs or traps to their ears
If I go back to the gym after taking a long break I usually do one drop set on everything to build muscle control early. He mentions only the tricep but it’s a better way to get muscles familiar with the right form in every workout for me.
doing the dropped sets for a 3 weeks period is gonna be more than useful, but what will really help is to change the Technic after the 3 weeks to blood flow restriction within the normal sets this will allow the muscle to grow continuously during that 6 weeks period.
I tried to incorporate it with my current wokout routine I just add it on the isolation workouts after the normal set (3 sets) Ifinish it with drop sets heavy to light and to failure mode and I gain both strenght and muscle growth (I workout 2x a week because of my work was demand more overtime)
The sample is way too small. This is a cool video and I gave it thumbs up, but IMHO the study is not worth much. The sample size compromises the results of the study. Think about it, 1 person is 12.5 % of each group. That's a lot. Hypothetically if only 1 person out of 8 didn't take his/hers responsibilities seriously for example by getting drunk or was ill for a week during the trail that could've changed the results entirely. Let alone more than one person. The study is methodologically wrong.
triptrio I agree but at least it's something, it's pretty hard to get people to participate in studies nowadays so at least some light is shed. obviously in the future only more will be found out so I reckon it's a good start
Well, if you learn how studies are made, there has to be only one different variable. Else, then that methodologically would be wrong. I'm assuming that they kept the same nutrition for this.
triptrio I mostly agree with you, but it's funny that we say that about studies, but if our ONE friend tells us to try something because it worked for him, we believe him lol
Seriously appreciate and enjoy your channel man. I respect your focus and commitment to the research and how you break it down in a simple, yet not too oversimplified way. Keep it up! Also, as much as I love the videos on gainzzz and that's what brought me here, I really liked the video on fish oil and general things to improve health even if it doesn't effect gains significantly
Mr. TurdSmasher i've heard people say that leg extensions came to be bad for the knees and, honestly, I am willing to take the risk of having knee problems in the future because I love doing leg extensions. I get a great pump and can control the wait. That's just me though
David Pagan bruh you are gonna regret that statement once you are 40 years older and its a struggle to even walk. The temporary leg gainz you get are not worth the longtime detrimental effects. Drop the leg extensions and add a differnt exercise. Save your knees, imo.
'It depends' is a very logical way to advice as it is not biased leaning towards one solution more than the other. This makes sense. It all depends on our personal goals.
Could you do a video on German Volume Training and how it affects certain parameters such as hypertrophy, body fat percentage, strength and performance?
lildrummerboy80 it depends... lol jk. I think the recovery time is the same as you would for normal sets since the experiment done must have this as fixed variable
'The Bandit' Ban lol. I agree. It's just never stated the frequency. The amount of recovery required from each type of work out may be different. For example it may take more time to recover from a drop set then it does three straight sets or vice versa. The results could have been different if let's say this was performed three times per week and reduced to say one time per week.
I usually do 4 sets of barbell curls increasing the weight with each set and do a drop set at the end. It helped a lot with the plateau I was struggling with.
@@kalidor2299 I have a question let's say you do 3 sets of pushups normally but after you're done doing those 3 sets you do another 3 sets of pushups but it's an easier variation of a push ups. Is that okay or is going overboard.
@@Yng_Roshi I did with 4 sets to fail. First 40, then 30, then 20, then 10. And if i have strenght left i do one real slow for the last one. (Time under tension).
I'd be curious to see how the drop-sets group was effected in terms of endurance. Keeping the weight the same, would the drop sets group gain the ability to do significantly more reps? Probably not a study that would be done any time soon. Older guys find that endurance suffers more than strength as we get into our 50's and beyond. Not a lot of info on endurance out there. Most about strength and growth.
Isn't Arnold Schwarzenneger been using drop sets a.k.a. inverted pyramid sets? He said that in a famous interview somewhere when he was younger, where he also said that this technique confuses the muscles forcing them to continuously growing.
Another drawback of that study was that the sample size was slightly low (only 8 per group) whereas in research typically you want at least ten subjects per treatment group for a more valid statistical significance (less likely for outliers to sway the results). Still an interesting study and outcome!
I do both. I start my drop sets with heavy weight for 6 reps then strip twice to failure for each exercise. In terms of "bang for buck" it works pretty good. I don't spend much time in the gym, but still get decent results.
At my age I'm always looking for something different to keep from adapting, I'll throw them in for awhile then switch. Go back to them down the road etc. Good to shock it up
I do impromptu drop sets when I realized I can not do 6+ full reps with the current weight. I also find them useful at the end of a workout. When you are tired, you can usually do a couple of reps close to your normal weight, but for fewer reps. This way, you can maximize your workload and thus your blessed soreness. Got to try out some more planned drop sets though; seems like fun.
Just a suggestion: do a video anout water during workout and during the day. Recommended amount to drink, how often etc. Anyway, nice work, really love tre channel keep it uo
Im my opinion the best approach is to do your sets at the beginning with progressive overload starting light and increasing the weight and then do a big dropset at the end
I like drop sets mainly because of the time savings. If you follow a conventional strength training program you will do multiple sets and rest between each set. If your lift takes about 1 minute, you take 2 minutes to rest, and you do 4 sets, it will take you 12 minutes to complete an exercise. If you do drop sets you can finish the same exercise in about 2 minutes. If you alternate body parts to rest one set of muscles while working another, you can complete a full body workout in 30 to 45 minutes. 2 to 3 full body workouts per week at 60 minutes with warmup is far easier to fit into your life than a conventional program.
Well, also there's another factor that might be worth considering. Higher strength gains means you will progress towards heavier weights faster, which in turn, will increase the muscle gains, simply due to lifting heavier stuff.
True, but you can look at the other side a well. More reps can increase muscular endurance, allowing you to have a greater lactate threshold and push further into your sets. Key is balance.
Drop Sets are great for a last burn out set to get all u can out of ur workout. Also a great way to shock the muscle if your not seeing any gains. I alter drop sets every other week.
What about alternating between drop sets & regular sets each week, so as to build muscle AND strengthen the newly built muscle as well? Or is there a better method for accomplishing this?
So what if you did 3 sets of 25lb curls and then on the last set you did a drop set to 1 set of 20lb curls then 15lb curls To illustrate: 3 x 25lbs 1 x 20lbs (to failure) 1 x 15lbs (to failure) Wouldn’t you receive strength gains and hypertrophy?
You mean like the effect water has when you are working out and feel really tired and bummed out, and then your mood gets better when someone comes over and asks if you want to go outside and play with the new super soaker?
Hey man, great video as always!! Your video about hypertension helped me a lot but can you make a video about lifting having that condition or at least a give me a tip? well, thanks for the videos man, keep it up!
I definitely would like to see a study on larger muscle groups although my thought is that the result are roughly the same. drop sets simply allow for greater damage to be done on muscle fibers (typically speaking of course)
I have had lots of success with drop sets, however i do it a little differently. I'm a believer in the 5x5 idea for gaining strength so i do my weight where failure is after rep 5 then i drop the weight usually 10lbs and rep out 5 more and so on till im at no weight then i wait 3 mins for lactic acid to leave my muscles and i do it again. A nice 72 hour rest for that muscle with plenty of macro neutrients and calories. We're looking at starting at 45lbs for the tricep pulldown about 4 months ago to now starting at 70lbs
My Personal Opinion: I have read that muscles have a memory of the last weight they lifted so drop sets and and repping out are not as effective for strength or gains as increasing rest time to keep lifting heavier weight.
Muscle memory usually refers to your ability to gain back muscle after a lay off from training. If it were true that your muscles only remember the last set they did and retain the strength from that set, you would never again be able to start with the heaviest weight you started with last session because you would be actually weakening yourself.
Schwarzenegger used drop sets. Good for growth. I like switching between this for size, and power lifts (1-5 reps, 1-2 sets, VERY HEAVY) for strength. 6-8 weeks for each style is good then switch it up. You can also break up the classical gym time with 4-6 weeks of crossfit style training when gains slow down. Then go back to gym training.
Gaining strenght is more important at medium long term for a natural guy. But adding drop sets on isolation exercises seems have a lot of sense since those ex are for congestion and are performed at the end of session . So a smart mix between strenght basics at the begining of session and isolation drop sets at the end looks a nice option.
In my opinion gaining strength involves good technique in order to building that strength. Getting inside a powerlifting approach gives you some good habits like Scapular retraction, avoid the butt wink, good positioning on bench and on militar presses, strong grip... and all that stuff will save you from lessions that apart you for training loosing your gains. And this approach also apart you from some bad habits of novel builders like always doing asisted reps by a spotter, at the end you dont know who move the bar, or training till the technique becomes crap, avoiding injuries... But more important, doing those exercises generates a good amount of anabolic hormones very important for a natural person (nothing against roids user) and you are hitting your nervous system better than with a 12 reps series. The old say stronger is bigger is still valid and probably more than ever. Of course I am talking to introduce the first one or two exercise in a strength range but varying the range of reps, thats your choice, doing sixes fives or sometimes triplets. In the end you will need to do some dumbells exercises and flys and cables and that machine stuff if you want to construct body but all that goods things strenght trainning gives you are still in your method.
But how does that relate to doing dropsets? Abstaining from dropsets isn't going to improve your form. And if it's proper form that you're after, you don't necessarily have to train for strength. I'm still not convinced.
Supersets is not the same than drop sets. In supersets you change the exercise and in most cases the targeted muscle. The good technique shines on the top heavy loads. Plus, if you dont have a good scapular movility, a good core stability, abs and lower back, a good posterior chain (glutes lower back and hamstrings) you cannot squat 200 kg and probably your deadlift will suck. A guy who can bench 100 kgs for 8 reps with good technique will be bigger than a guy who srtruggles to move 80 for a few reps. You cannot achieve proper muscular developement moving 60 kg on bench. Ronnie coleman doesnt achieve his physique doing presses with 20 kg dumbbell. So being strong is important in the developement of your physique, and the best way to get stronger is training in that way, not for every rep or every exercise, you still need a Weider approach to the muscle. Drop sets obviously will fatigue you a lot, decreasing the weight you move, so you must use these smart. And another problem with this studies is that you wont train for 6 months, you want to train for years since gaining muscle is hard. That increase in strenght will be more significant at long term, studies does not contemplate that variable.
Yeah my mistake I accidentally put supersets into my post when I meant dropsets. So are you trying to claim that strength training will give you proper form? If so then I disagree. You learn proper form with lighter weights first. If you are trying to claim that not training primarily for strength will impede on muscle gains then please provide evidence. I'm all for doing what's more efficient so a study like that will really help me. Either way, I don't care how much I can bench or squat. I care about aesthetics. Sure, lifting heavy is one way to gain muscle, but it's not the only way, and it's relative. If 80kg is heavy relative to my muscles then it doesn't matter if someone else is lifting 100kgs.
I did drop set on compound exercises. It does help me to grow stronger. However, you must be truthful and use heavier weight, from there progress to lighter load using the drop set theory.
Am I doing my drop set correctly? Am I overtraining? Here's my routine: For each muscle group, I perform four sets. Let’s use bicep curls as an example. Bicep Curls: I start with 20 lbs and, upon reaching failure, immediately drop the weight to 15 lbs, ending the set here. I repeat this process three more times. My understanding of a drop set is as follows: after reaching failure with a certain weight, I drop to a lighter weight (typically 10%-20%) and continue until failure again. I count this entire sequence counts as one set. Is my understanding accurate?
Since I want muscle growth I think I will go back to drop sets starting heavy that will allow me to do 10 reps then decrease the weight by 20% etc., for 3-4 sets. I get tired of the "normal" sets because I don't like waiting around for the rest periods. I like to get out of the gym as soon as I can but with a full workout that will keep me healthy, strong and with some hypertrophy.
You could try it once a week while the rest of the week is full of your normal set routines. Sounds interesting to implement however possibly a bit more complex for calisthenics..
I find drop sets better for several reasons. However the percentage (20%) as the video suggests seems way too high. I have always dropped maybe a kilo or two from the bench or whatever exercise I am doing and found this to be fine. If you start with a weight you can manage about 6 reps with at the beginning whilst you have the energy. When your breathing returns to normal, for your next set you should aim to lift around 8 good reps and around 10 on the final set. When you feel like you can do more reps, do them. When you can do 8 reps on your first set, 10 on the second and 12 on the last, its time to add some weight. This way you incrementally move up the weight without completely flogging yourself at the end of each session and then kick yourself for not having a good workout. Doing it this way has several advantages in my experience and the first about having the energy at the start of a workout as I have already mentioned is why you should lift heavy to begin with (but do some kind of stretching to get your joints ready and blood flowing!). The second is when you drop a little weight off it gives you a mental boost, by tricking you into thinking the next set will be easier (but with a few additional reps) you are more likely to complete your sets and in good form. I think sample group may have noticed a greater strength increase initially doing it the other way, but I'm willing to bet over time they didn't make continued strength/muscle gains as would the other group. Also this is a bit of a difficult test to compare against two different individuals as they will have different growth rates and strength gains etc. Maybe a fairer test would be use several people but each of them do both exercises, maybe after having a little time off training between tests?
Trying to use my other social media stuff more! Anything you want to see 'more' from something like Twitter, IG, or FB? Let me know, thanks!
PictureFit these videos are awesome!!
PictureFit can you please do a video comparing: lifting weights first thing in the morning on an EMPTY stomache VS EATING atleast one meal before hand. Showing a difference between muscle size, strength and also any change in fat percentage. Purely lifting weights only NOT cardio..?? Thank you so much for the videos!!
PictureFit IG
PictureFit what about if the last set would be a drop set and the other sets would be normal?
It was me who asked u to do this video, months ago. Thought you ignored me but THANKS :D
PictureFit is the type of guy to be asked how he feels today and answer "It depends"
Ahhh never gets old
The type of guy to say "you too" when the waitress brings food and says enjoy.
lmao
hahaha => i Always say that too :-)
but people need to know you need to change it up because drop sets eventually will burn your adrenals !!!
so if you want the best bang for your buck you need to do them both !!!
take 6 weeks of drop sets then do 6 wheeks of vollume without going to absolut failure and your body will grow even beter ;-)
Skip Bayless I've said that before lol
I like to do 3 normal sets and the last one a drop set, so I can exhaust the muscle at the last set! Feels kinda great for me so just wanted to share!
This seems to be best of both worlds approach 👌
late to the party, but I just did SUpersets for the first time doing kinda this approach. Do 3 normal 3 sets of bench as example, third set until failure, decrease weight by 10kg and then instantly do another set to failure. Did this with all my exercises today. Man, so much fun!
Great to see Brad's work being animated and explained nicely. Awesome work!
The classic "it depends"
You have 1k likes
@@ghaniehsan3096 mad didnt even realise
I do both ...
I do 4 set normaly but on the last set i do a drop set where when i finish i keep lowering weight
give me the water please
-it depends
girlfriend:say something to make me wet
me: picturefit uploaded
girlfriend: say something to make me wet.
me: let me copy and paste a comment for likes
Hussain Shaqour it depends
Hussain Shaqour And the floodgates opened.
sploosh
@James Zachary r/wooosh ? I guess
Really funny that I read Schoenfeld's study aswell a few days ago and did a post adressing it in my Facebook page. Really useful data and very well presented man.
I've been doing dropsets for as long as I can remember. Had some great results on the multi-joint exercises too!
seems every time i have a question u come out with a video on it so im not even surprised anymore because just like i commented in the last vid u read my mind again well done vid
I always perform progressive overload for 4 sets. Then on the 4th set complete a dropset by removing approx 20% of the weight while pushing each to failure.
let me guess.. it depends
Jesus Senpai quess....
Good guess!
Thats not a guess anymore if we are talking about him
Anabolic Jesus always does
The way the paper phrase its conclusion is quite nice, it doesn't make haste premature conclusion but actually admit their limitations
Very well spoken and highly informed. Good job Picture Fit, you're earning the trust of your viewers one by one.
Can you do a vid on the definition and key to an aesthetic physique
Jailan Simon it's kind of based on opinion but typically it's lower body fat >15%, defined abs, a wide back (lats), solid chest, round delts, and typically smaller traps and legs
Team Newgeneration
Smaller traps and legs? You're out of your mind.
Baheyeldin Nassar if you're into guys then bigger traps and.legs.
Most aesthetic guys have smaller traps and legs! Go check out guys like Jeff seid or kinobody guys who aspire for aesthetics and you tell me whether they have tree trunk legs or traps to their ears
Jailan Simon
I do drop sets to failure once per week, since starting I've noticed muscle growth.
Yeah must give muscles time to grow.
It depends
I have been using drop sets for the last 2 weeks to change up my routine of normal sets and reps. It a nice change. Nice vid an informative. Thanks
knowing drop sets actually build more muscle makes me love my life even more
Great vid man! I've been questioning Drop Sets for a while, and you cleared it up. Keep making vids, mate!
I think drop sets are good for the last exercise you do for a muscle group.
yeah, it is a good finisher
till you got nothing left in the tank
It Depends
If I go back to the gym after taking a long break I usually do one drop set on everything to build muscle control early. He mentions only the tricep but it’s a better way to get muscles familiar with the right form in every workout for me.
doing the dropped sets for a 3 weeks period is gonna be more than useful, but what will really help is to change the Technic after the 3 weeks to blood flow restriction within the normal sets this will allow the muscle to grow continuously during that 6 weeks period.
I tried to incorporate it with my current wokout routine I just add it on the isolation workouts after the normal set (3 sets) Ifinish it with drop sets heavy to light and to failure mode and I gain both strenght and muscle growth (I workout 2x a week because of my work was demand more overtime)
I just love your non-biased approach to looking at these studies. You give us the science and nothing more. If we want your opinion, we can ask :)
The sample is way too small. This is a cool video and I gave it thumbs up, but IMHO the study is not worth much. The sample size compromises the results of the study. Think about it, 1 person is 12.5 % of each group. That's a lot. Hypothetically if only 1 person out of 8 didn't take his/hers responsibilities seriously for example by getting drunk or was
ill for a week during the trail that could've changed the results entirely. Let alone more than one person. The study is methodologically wrong.
triptrio I agree but at least it's something, it's pretty hard to get people to participate in studies nowadays so at least some light is shed. obviously in the future only more will be found out so I reckon it's a good start
Well, if you learn how studies are made, there has to be only one different variable. Else, then that methodologically would be wrong. I'm assuming that they kept the same nutrition for this.
They usually filter out extremes.
triptrio I mostly agree with you, but it's funny that we say that about studies, but if our ONE friend tells us to try something because it worked for him, we believe him lol
Yep, the study is useless. One could flip a coin 8 times in 2 sets and make a conclusion that coin flips are not 50/50.
Do a video on mixing Strength training and Hypertrophy training. and if it is ideal to mix them or to do them individually
Seriously appreciate and enjoy your channel man. I respect your focus and commitment to the research and how you break it down in a simple, yet not too oversimplified way. Keep it up! Also, as much as I love the videos on gainzzz and that's what brought me here, I really liked the video on fish oil and general things to improve health even if it doesn't effect gains significantly
Thank you so much, i've been waiting for this topic. Really love your video #SupportPictureFit💪🏻
Mlx Harfyzz
it depends
again greetings from syria to the best fitness channel. hope you'll be the most popular :)
I guess I should do drop sets for my chicken legs
Jayboy808HI but it depends
I do them for leg extensions. And since I'm a sadistic person, I do a sextuple drop set at the end
David Pagan Unless you have supreme knee genetics I don't recommend leg extensions.
Mr. TurdSmasher i've heard people say that leg extensions came to be bad for the knees and, honestly, I am willing to take the risk of having knee problems in the future because I love doing leg extensions. I get a great pump and can control the wait. That's just me though
David Pagan bruh you are gonna regret that statement once you are 40 years older and its a struggle to even walk. The temporary leg gainz you get are not worth the longtime detrimental effects. Drop the leg extensions and add a differnt exercise. Save your knees, imo.
'It depends' is a very logical way to advice as it is not biased leaning towards one solution more than the other. This makes sense. It all depends on our personal goals.
Normal - strength
Drop - muscle gain, less time
Great video, love new lifting info and most other lol. Due to issues with my phone this is the first time I've commented, keep it up!
Depends...
I usually do 3x12 and last set end with dropsets. So best of both worlds (dont do this with squat/deadlift though)
Nice!
I did the dropsets for my back workouts and i can say it really is amazing. But i do alternate from dropsets to supersets to normal seta
Seriously love this channel, it has helped me a lot.
Nice. I do drops in spring and summer. Heavy in fall and winter
Could you do a video on German Volume Training and how it affects certain parameters such as hypertrophy, body fat percentage, strength and performance?
So... what was the "frequency" of these workouts. Once, twice, three times per week? Recovery plays a role here with results.
lildrummerboy80 it depends... lol jk.
I think the recovery time is the same as you would for normal sets since the experiment done must have this as fixed variable
'The Bandit' Ban lol. I agree. It's just never stated the frequency. The amount of recovery required from each type of work out may be different. For example it may take more time to recover from a drop set then it does three straight sets or vice versa. The results could have been different if let's say this was performed three times per week and reduced to say one time per week.
Yep, my fault. I actually had it written in the script and then I shuffled things around and I must have accidentally removed it. Twice a week :)
I usually do 4 sets of barbell curls increasing the weight with each set and do a drop set at the end. It helped a lot with the plateau I was struggling with.
I always finish my workout with a dropset x3 just to drain my last strength. So, doing both normal and dropset must be the best way to go.
So 4 years after, how is u r body now?
@@PratoshRavikumar Still going strong 💪 😄
@@kalidor2299 I have a question let's say you do 3 sets of pushups normally but after you're done doing those 3 sets you do another 3 sets of pushups but it's an easier variation of a push ups. Is that okay or is going overboard.
@@Yng_Roshi I did with 4 sets to fail. First 40, then 30, then 20, then 10.
And if i have strenght left i do one real slow for the last one. (Time under tension).
I'd be curious to see how the drop-sets group was effected in terms of endurance. Keeping the weight the same, would the drop sets group gain the ability to do significantly more reps? Probably not a study that would be done any time soon. Older guys find that endurance suffers more than strength as we get into our 50's and beyond. Not a lot of info on endurance out there. Most about strength and growth.
Isn't Arnold Schwarzenneger been using drop sets a.k.a. inverted pyramid sets? He said that in a famous interview somewhere when he was younger, where he also said that this technique confuses the muscles forcing them to continuously growing.
Another drawback of that study was that the sample size was slightly low (only 8 per group) whereas in research typically you want at least ten subjects per treatment group for a more valid statistical significance (less likely for outliers to sway the results). Still an interesting study and outcome!
Make a video on how different muscles require different types of training for growth and for strength
I do both. I start my drop sets with heavy weight for 6 reps then strip twice to failure for each exercise. In terms of "bang for buck" it works pretty good. I don't spend much time in the gym, but still get decent results.
What if you did a drop set at the end of your normal sets?
At my age I'm always looking for something different to keep from adapting, I'll throw them in for awhile then switch. Go back to them down the road etc. Good to shock it up
I do impromptu drop sets when I realized I can not do 6+ full reps with the current weight.
I also find them useful at the end of a workout. When you are tired, you can usually do a couple of reps close to your normal weight, but for fewer reps.
This way, you can maximize your workload and thus your blessed soreness.
Got to try out some more planned drop sets though; seems like fun.
This info just changed my bulk! Thanks picture fit!!
Best of luck bud!
Just a suggestion: do a video anout water during workout and during the day. Recommended amount to drink, how often etc. Anyway, nice work, really love tre channel keep it uo
Im my opinion the best approach is to do your sets at the beginning with progressive overload starting light and increasing the weight and then do a big dropset at the end
wrong. it didn't account for volume, which has been found to be the most important factor for hypertrophy
Art Uro right?!! wtf the total volume was higher on normal sets.. the point is to go heavy first at drop sets and balance total *workload*
dropsets give you very high volume
doing more regular sets also give you more volume, with heavier loads = more work volume. Drop sets are a waste of time
It depends.
Art Uro Well in some exercises i do 3 sets and with the last one i do a drop set. Remember fitness is not black and white, this or that.
I like drop sets mainly because of the time savings.
If you follow a conventional strength training program you will do multiple sets and rest between each set. If your lift takes about 1 minute, you take 2 minutes to rest, and you do 4 sets, it will take you 12 minutes to complete an exercise. If you do drop sets you can finish the same exercise in about 2 minutes. If you alternate body parts to rest one set of muscles while working another, you can complete a full body workout in 30 to 45 minutes.
2 to 3 full body workouts per week at 60 minutes with warmup is far easier to fit into your life than a conventional program.
Video suggestion: Connection between muscle soreness and muscle recovery
Well, also there's another factor that might be worth considering. Higher strength gains means you will progress towards heavier weights faster, which in turn, will increase the muscle gains, simply due to lifting heavier stuff.
True, but you can look at the other side a well. More reps can increase muscular endurance, allowing you to have a greater lactate threshold and push further into your sets. Key is balance.
"So when did you start working out?"
"Brocember last year. You?"
""Been killing it since this gainsuary."
Do a video about how much time your central nervous system needs to recover fully after a heavy workout
Why not do both? Do your normal sets then do a drop set at the end?
can you do a video about whole body workouts?
Do a video on carbohydrate and sugar like glucose,sucrose,lactose,fructose and all how do they work and also about insulin.
You can also look at it as,
Push up plank pose vs Push ups in gen, Latter gains endurance while the other gains strength
Drop Sets are great for a last burn out set to get all u can out of ur workout. Also a great way to shock the muscle if your not seeing any gains. I alter drop sets every other week.
What about alternating between drop sets & regular sets each week, so as to build muscle AND strengthen the newly built muscle as well? Or is there a better method for accomplishing this?
So what if you did 3 sets of 25lb curls and then on the last set you did a drop set to 1 set of 20lb curls then 15lb curls
To illustrate:
3 x 25lbs
1 x 20lbs (to failure)
1 x 15lbs (to failure)
Wouldn’t you receive strength gains and hypertrophy?
do water next (effects on training
Water helps you in staying alive...
Spartx1 it depends...
You mean like the effect water has when you are working out and feel really tired and bummed out, and then your mood gets better when someone comes over and asks if you want to go outside and play with the new super soaker?
Well, the Triceps favor a low rep approach as they have more type 2 fibers than other muscles. I recommend drop sets for Shoulders and Chest mostly
Brad Schoenfeld gave you a shout out on FB!!!
Hey man, great video as always!!
Your video about hypertension helped me a lot but can you make a video about lifting having that condition or at least a give me a tip? well, thanks for the videos man, keep it up!
I use a dropset of bicep curls at the end of my pull day. Really helps, improved my pull up :D
Rich contents, keep up the good work PictureFit
Thanks and will do!
I definitely would like to see a study on larger muscle groups although my thought is that the result are roughly the same. drop sets simply allow for greater damage to be done on muscle fibers (typically speaking of course)
Could You make a video concerning general elbow pain?
I have had lots of success with drop sets, however i do it a little differently. I'm a believer in the 5x5 idea for gaining strength so i do my weight where failure is after rep 5 then i drop the weight usually 10lbs and rep out 5 more and so on till im at no weight then i wait 3 mins for lactic acid to leave my muscles and i do it again. A nice 72 hour rest for that muscle with plenty of macro neutrients and calories. We're looking at starting at 45lbs for the tricep pulldown about 4 months ago to now starting at 70lbs
Drop sets area always fun to do!
I really enjoyed this vid..keep up the good work
My Personal Opinion: I have read that muscles have a memory of the last weight they lifted so drop sets and and repping out are not as effective for strength or gains as increasing rest time to keep lifting heavier weight.
It depends.
Muscle memory usually refers to your ability to gain back muscle after a lay off from training. If it were true that your muscles only remember the last set they did and retain the strength from that set, you would never again be able to start with the heaviest weight you started with last session because you would be actually weakening yourself.
Schrodinger: Should my cat exercise?
PictureFit: It depends.
Holy shit. I just found you. These are great!!!
Thanks!
PictureFit I love you bro 💙
Schwarzenegger used drop sets. Good for growth. I like switching between this for size, and power lifts (1-5 reps, 1-2 sets, VERY HEAVY) for strength. 6-8 weeks for each style is good then switch it up. You can also break up the classical gym time with 4-6 weeks of crossfit style training when gains slow down. Then go back to gym training.
You need to try and see what works better for you. You should do normal sets, drop sets, tri-sets, giant sets and etc to keep the muscle guessing.
Gaining strenght is more important at medium long term for a natural guy. But adding drop sets on isolation exercises seems have a lot of sense since those ex are for congestion and are performed at the end of session . So a smart mix between strenght basics at the begining of session and isolation drop sets at the end looks a nice option.
I'm not disagreeing with you, I'm just curious. Why would gaining strength be more important?
In my opinion gaining strength involves good technique in order to building that strength. Getting inside a powerlifting approach gives you some good habits like Scapular retraction, avoid the butt wink, good positioning on bench and on militar presses, strong grip... and all that stuff will save you from lessions that apart you for training loosing your gains. And this approach also apart you from some bad habits of novel builders like always doing asisted reps by a spotter, at the end you dont know who move the bar, or training till the technique becomes crap, avoiding injuries...
But more important, doing those exercises generates a good amount of anabolic hormones very important for a natural person (nothing against roids user) and you are hitting your nervous system better than with a 12 reps series. The old say stronger is bigger is still valid and probably more than ever.
Of course I am talking to introduce the first one or two exercise in a strength range but varying the range of reps, thats your choice, doing sixes fives or sometimes triplets. In the end you will need to do some dumbells exercises and flys and cables and that machine stuff if you want to construct body but all that goods things strenght trainning gives you are still in your method.
But how does that relate to doing dropsets? Abstaining from dropsets isn't going to improve your form. And if it's proper form that you're after, you don't necessarily have to train for strength. I'm still not convinced.
Supersets is not the same than drop sets. In supersets you change the exercise and in most cases the targeted muscle.
The good technique shines on the top heavy loads. Plus, if you dont have a good scapular movility, a good core stability, abs and lower back, a good posterior chain (glutes lower back and hamstrings) you cannot squat 200 kg and probably your deadlift will suck. A guy who can bench 100 kgs for 8 reps with good technique will be bigger than a guy who srtruggles to move 80 for a few reps. You cannot achieve proper muscular developement moving 60 kg on bench. Ronnie coleman doesnt achieve his physique doing presses with 20 kg dumbbell.
So being strong is important in the developement of your physique, and the best way to get stronger is training in that way, not for every rep or every exercise, you still need a Weider approach to the muscle. Drop sets obviously will fatigue you a lot, decreasing the weight you move, so you must use these smart. And another problem with this studies is that you wont train for 6 months, you want to train for years since gaining muscle is hard. That increase in strenght will be more significant at long term, studies does not contemplate that variable.
Yeah my mistake I accidentally put supersets into my post when I meant dropsets.
So are you trying to claim that strength training will give you proper form? If so then I disagree. You learn proper form with lighter weights first. If you are trying to claim that not training primarily for strength will impede on muscle gains then please provide evidence. I'm all for doing what's more efficient so a study like that will really help me.
Either way, I don't care how much I can bench or squat. I care about aesthetics. Sure, lifting heavy is one way to gain muscle, but it's not the only way, and it's relative. If 80kg is heavy relative to my muscles then it doesn't matter if someone else is lifting 100kgs.
gonna do more drop sets, thanks bruh
I did drop set on compound exercises. It does help me to grow stronger. However, you must be truthful and use heavier weight, from there progress to lighter load using the drop set theory.
Am I doing my drop set correctly? Am I overtraining?
Here's my routine:
For each muscle group, I perform four sets. Let’s use bicep curls as an example.
Bicep Curls: I start with 20 lbs and, upon reaching failure, immediately drop the weight to 15 lbs, ending the set here. I repeat this process three more times.
My understanding of a drop set is as follows: after reaching failure with a certain weight, I drop to a lighter weight (typically 10%-20%) and continue until failure again. I count this entire sequence counts as one set.
Is my understanding accurate?
Since I want muscle growth I think I will go back to drop sets starting heavy that will allow me to do 10 reps then decrease the weight by 20% etc., for 3-4 sets. I get tired of the "normal" sets because I don't like waiting around for the rest periods. I like to get out of the gym as soon as I can but with a full workout that will keep me healthy, strong and with some hypertrophy.
You could try it once a week while the rest of the week is full of your normal set routines. Sounds interesting to implement however possibly a bit more complex for calisthenics..
That is why I do all my lifts normally, then my last set before I leave is a dropset the amount of a pump I get is insane. #IncredibleBulk.
Drop sets are an easy way to assure you're always pushing yourself to the limit.
I find drop sets better for several reasons. However the percentage (20%) as the video suggests seems way too high. I have always dropped maybe a kilo or two from the bench or whatever exercise I am doing and found this to be fine.
If you start with a weight you can manage about 6 reps with at the beginning whilst you have the energy. When your breathing returns to normal, for your next set you should aim to lift around 8 good reps and around 10 on the final set. When you feel like you can do more reps, do them. When you can do 8 reps on your first set, 10 on the second and 12 on the last, its time to add some weight. This way you incrementally move up the weight without completely flogging yourself at the end of each session and then kick yourself for not having a good workout.
Doing it this way has several advantages in my experience and the first about having the energy at the start of a workout as I have already mentioned is why you should lift heavy to begin with (but do some kind of stretching to get your joints ready and blood flowing!). The second is when you drop a little weight off it gives you a mental boost, by tricking you into thinking the next set will be easier (but with a few additional reps) you are more likely to complete your sets and in good form.
I think sample group may have noticed a greater strength increase initially doing it the other way, but I'm willing to bet over time they didn't make continued strength/muscle gains as would the other group. Also this is a bit of a difficult test to compare against two different individuals as they will have different growth rates and strength gains etc. Maybe a fairer test would be use several people but each of them do both exercises, maybe after having a little time off training between tests?
Oh shit I'm going for dropsets lol great video again! 💯
Another picture fit video with strange stalkerish timing. Earlier today I started doing drop sets while curling for the first time.
What's up bro! Have you considered making videos about nutrition in fitness? I would love to see one from you. Thanks and keep it up!
Yep, I cover nutrition quite often here :)
Great video my friend, from brazil
I start with 3 warm up sets getting progressivly heavier, then 3 sets of 3-5 reps, 3 set of 5-8 reps, and one drop set for a total of 10 sets.
you deserve more subs man! ;(
Thanks!
Well for once, this doesn't depends. He deserves much more.
It depends, on how many people likes exercising.
Actually no everyone should subscribe XD
This one was really helpful thank you