nta but when I do them, I just go for the next lowest plate size until I get to the bar. I'll frick around and try to make a program and see what kind of results I get after a few months.
> I drop %10 of the weight for three drops and the pump is insane.
Can you elaborate on this? Let's my work sets are 6-8 reps of 100lbs OHP. How many reps/sets at 90lbs do I do?
After lifting at near your max like what you said, what you want is to immediately do 90%-80% of your lift, Mike in his example workout on YouTube said that you should aim for 4 reps, those reps should feel like the last 4 reps of your last weight lifted, controlled by holding the weight at the contracted position for 2 sec then slowly and mindfully lower the weight in 4-5 sec. He also said it's not about some arbitrary number of reps like what volume lifters do. What counts is the last few reps that make you want to drop the weight because its uncomfortable, those are the ones that necessitate the adequate response for your muscle to grow.
Volume and intensity are supposed to be balanced
Saying dumb shit like "you only need 4 reps" is powertard mentality
Time under pressure doesn't mean slowing your rep to a crawl
I didn't say only 4 reps Anon, I said it should feel like those last 4 reps where you're wanting to give up from your previous heavier weight lifted. You want to lower the weight which is basically a drop set but to failure.
what other anon said, specific numbers just muddies the waters but specifically focusing on the eccentric during a dropset sounds pretty scoientifically sound
This is why you don't roid unless you know what your doing his muscle size imbalances make him look comical. I guarantee he remained sexless after this. No amount of muscle will save some soil manlet . Women will dry up as soon as they hang around this betA orbitor
Exactly only ESLs care about that shit and newbies with terminal mudwit syndrome that can't figure out how to use anything other than a full stop when trying to be grammatically correct and it's a good way to recognize newbies like him crying about it because its so obvious they came from rthedonald/youtube etc
9 months ago
Anonymous
Then there's the people that just use you"re cuz they want. Only giant newbies 8f not baiting or REAL ESLs cry about that terminal midwits
9 months ago
Anonymous
Then there's the people that just use you"re cuz they want. Only giant newbies 8f not baiting or REAL ESLs cry about that terminal midwits
You're moms big gay.
9 months ago
Anonymous
Waste of digits, brainlet answer. If you live in the trailer park, then what are you doing here? Do you lift your fat mom for exercise?
9 months ago
Anonymous
>mudwit
Whose the moran now?
9 months ago
Anonymous
>because its so obvious
9 months ago
Anonymous
>bragging about speaking your only language incorrectly
Literal Black person behavior.
Can't change that pathetic beta orbitor personality no matter how much he lifts for approval of women. Which is definitely the case when he used to be fat with glasses. He's just frontin now as the Black folk say. And women will dry up
A drop set specifically involves no rest period, other than the time it takes to reduce the weight. It's technically one "set" with a series of "drops".
Ex. You're doing machine flies, do a set to failure, move the pin a few bricks lighter, and continue the set to failure. You can perform multiple drops within the set. The point is that you keep repping with minimal breaks.
The OP headline is suggesting that you'd get similar gains whether you perform a drop, or rest 2-3 minutes and do another set at the same or slightly reduced weight; thus saving those 2-3 minutes between each set. Over the course of a 20-30 set workout, the time savings will be significant. The article itself is behind a paywall, so I don't know if it factors in the mental and cardiovascular devastation of doing drop after drop after drop with no rest.
Nta but your post has explained a few questions I had. That said, if you're typically doing it for accessories and you tend to have short rest periods like 30 seconds, isn't it really just a minor difference at that point?
no you fricking moron, people do it the other way around >start small for warmup, keep going up until actual max for reps
drop set does the inverse
you start from your real lifting set, then lower the weight every set
the catch here is that you're not supposed to waste time resting for 3~5min like a powerbloat
you just take enough time to remove some plates, then go back to another set
Stfu c**t. Inverting the usual approach isn't anything mindblowing, plenty of people do that. I've done that before ever hearing about dropsets too. Frick you b***h
A drop set is where you load the heaviest weight you can feasably lift (i.e squatting without shitting your intestines out) for a single set to failure, then IMMEDIATELY repeating the set to failure with 20% less weight on the bar.
Naturally this is pretty unsafe for any lift where you can't just let go of the bar you're holding so OHP/Bench/ etc. aren't well suited to it.
...but the potential for gains; mite b big.
>Naturally this is pretty unsafe for any lift where you can't just let go of the bar you're holding so OHP/Bench/ etc. aren't well suited to it.
Anon safeties exist and when you fail an OHP rep you just rerack it. There's no risk.
You can't do dropsets with any heavy barbell exercise.
Squat >fail highest working set >sit down, crawl out, remove two smallest plates (if smallest plate is 10lbs, add 5 lbs plates again) >put barbell back in starting position (hard) or start in negative (kind of a b***h if you aren't used to it) >resume
That entire shit takes at least 30-60 seconds depending on how used you are to this. That's a fricking rest period.
Basically only works if you have a second squat rack with a lower weight prepared in advance so you can just quickly jump over to that.
Dropsets are great for dumbbells or kettlebells, but shit don't work as intended for most barbell exercises
>squat 3pl to failure >grab your nearby 280 pound dumbbell for a goblet squat
No joke, if you have those and do that, props to you. But excuse me for having a bit of doubt.
You're not supposed to drop like 200lbs after you finish your workset, only a bit less, at most 20%.
I don't know of any 120lbs+ dumbbells in any gym I've ever seen. You could do a normal dumbbell squat having them hang off your arms with two of those for something somewhat close, but you can't get full ROM ATG with that.
9 months ago
Anonymous
I usually just pick up OP, he weighs around 280lbs, and do a squat
This is basically just a squat issue and you can do drop sets without actually failing reps. Stopping when you know you might not hit the last rep is fine.
anon it's literally the same procedure as increasing the weight
getting used to it? just prepare the plates beforehand and place them optimally and do basic math, even a Black person should be able to do basic addition and subtraction
the real catch here is drastically reducing the rest time
you are NOT resting mere 30 seconds if you're doing multiple sets of the same very heavy weight, i call absolute bullshit on that
it is possible with drop sets however
>A drop set is where you load the heaviest weight you can feasably lift (i.e squatting without shitting your intestines out)
what? a drop set could start at any weight, it doesn't have to be anywhere near your 1RM.
For the first time today I did a set of bench and after I couldn't do anymore I did partial reps at the bottom then when I couldn't do any more of those I held the bottom position. That set had my chest fricked up in a way I've never felt before.
because you body is not used to it. I did this a few weeks, and now my body don't care. It is a good intensity technique though. And i do it all the time now on accessories.
Drop sets are literal junk volume but yes he was right. Do isometric and eccentrics after reaching failure instead of fricking about with light loads
https://i.imgur.com/TcbuNhe.jpg
For the first time today I did a set of bench and after I couldn't do anymore I did partial reps at the bottom then when I couldn't do any more of those I held the bottom position. That set had my chest fricked up in a way I've never felt before.
Nice but you want to be holding the contracted position of the exercise when the muscle is under the most load i.e. at the top.
Isometric movements have been shown to induce more growth, but specifically when holding the eccentric portion
It also has an added benefit of safely loading muscles while they are stretched. Helps immensely with flexibility and tendon strength
I love drop sets but they make me so self conscious.
I’ll be doing 3 sets of 150lbs cable rows, then do a 75lbs drop set x failure at the end
Of course no one watches the 3 high weight sets and as soon as I put on the small weight every gym bro and hot chick in the gym starts watching me
Literally can't trust this. We have no idea how many of the participants completed a set and still had a couple of reps in reserve before doing the drop set. I'm telling you I go to failure on leg curls and then I do a few partials, if you dropped the weight after I did that by 20% I might get like 2 reps maybe. This is not going to failure looks like
I love drop sets, the pump is insane.
But I don't how how to program them. There doesn't seem to be any tried and true programs that incorporate them. Do you just do 1 top set with 3-4 drops, and move on to the next exercise? or 3 straight sets with a drop on the last set?
Is it every exercise? Just your last exercise for the given body part? I DONT KNOW!
For a while I was doing straight sets because that's mathematically how you can get the most (sets x reps x weight) volume. This was before I learned that volume doesn't matter and straight sets are a waste of time.
I start with something I can hit 5-8 reps with before failure, then drop the weight 5 lbs and go to failure, drop 5 more till failure.
Sometimes I go down 5 lbs four or five times, always till failure. I do that for three sets.
Granted, I do this at home with dumbells and kettlebells, and usually only for OHP, curls, and tricep kickbacks. Sometimes lateral raises. Definitely gets a good pump and I have DOMS again. Good for getting over a plateau or just to mix up my workouts some weeks. Doing arms then OHP is pretty killer and it makes my lifts lower, but I can feel it actually hitting my delts more as my biceps and tris are already fatigued.
Weirdly I didn’t have as much success doing this and absolutely destroying my muscles in my workouts as I did doing 5-8 with a weight and once I hit three sets of 8 moving the weight up. Even calves. No idea why.
I had no idea there was a name for this, I was just doing this on my own because it felt great.
Gonna tell it to the moron PT the next time he comes by and ask in a passive-aggressive way "is everything alright?"
moronic question, but how does one program for drop sets?
Say I'm currently doing 4x12 80kg bench, what would the "equivalent" be in drop set format? 12 reps of 80, drop down to 70 and do almost until failure, and then drop ANOTHER time all in the same succesion? Or do I do 12 reps at 80, drop to 70, rest, back to 80 again, drop to 70, done?
You don't do drop sets on something where you'll be pinned if you fail, you do them on isolations usually.
Your set will be the working weight until failure to perform any more reps, then you'll lower the weight by 20-30% and repeat. That's the end of the drop set.
How do they reduce the time? I thought drop sets are added on top of your regular sets, so you might be doing 3 sets of 10 at 100kg and then amrap at 70kg? or do you only perform one working set followed by a drop set?
not necessarily, for a beginner, developing the discipline to actually go to the gym daily is more important
but if you do, you will be able to reap all your noob gainz quicker, so it doesn't hurt to do your homework
>progressive overload,
Literally just means >try to do more each workout so you aren't going easy on yourself
lmao
As for the other stuff, nobody can conclusively show which way is better. Just observe that people who are specifically successful at lifting very big weights competitively train to lift heavy, so they necessarily do fewer reps per set. But in theory at leasy working in higher rep ranges lets you work closer to failure while keeping good form.
I’ve always done those. Try to max 20 to failure, 2 sets. Heh. If that is true then I have just solved the mystery of why I get swole easy and my friends don’t.
Funny, if you search about drop sets it seems like there's a huge consensus that they're bad.
But we learned that we should always believe the opposite of what surface net says, so I'm inclined to believe ~~*they*~~ are trying to hide drop sets knowledge from us.
Top set
Second set -10%
Third set -10% then drop set
Allows each set to be performed near or till failure while keeping a good amount of volume. Started this on all movements and have seen continued progress
>meta-analysis >meta-study
this means they misinterpreted the data of someone who did the actual research.
its worse than actual studies since it required even less effort to get the wrong results you desire.
The more I get into science as a scientist the less I trust random papers without reading them all the way through, let alone regurgitations of random papers in random blogs
People hate it buy the broscience is legit. Every hard science lifter looks like shit because they overcomplicate heavy compounds, unilateral work and isolation by trying to optimize every goddamn aspect of their life
People want to believe that they can do 6 days a week 2 hours a day as a natty, that the meme roided influencers who push the narrative of "just work harder bro, you have to go out and get it! every day!" so they think that they can just mindlessly chase volume to get results and consider it hard work.
In reality the hard work comes from working incredibly hard in short, intense bursts and having the awareness, restraint and patience to recover properly. They cope by calling it "lazy" because you're got going everydaybrotm just like their favourite roider taught them, but in reality the lazy thing to do is just mindlessly afk your way through high volume workouts to tick the boxes for the day and hit your arbitrary numbers that do very little but take up time so you can feel like you're working instead of actually just treading water.
Then they cope and cry "natty limit" and end up roiding to enable their shitty routine lmao
it's easier to go to muscular failure with slightly lower weight. For example, you might go 10 reps at 50 pound curls, then 8 on your "drop set" of 50 when you could do 10 at 45. 8x50 = 400 and 10x45=450. bigger number overall
Because rest pause is better since you don't deload the weight. Deloading the weight defeats the point of the set because you can deload forever. Why not go from 225lb bench press to literally just doing assisted pushups? There's no logic behind drop sets.
it's easier to go to muscular failure with slightly lower weight. For example, you might go 10 reps at 50 pound curls, then 8 on your "drop set" of 50 when you could do 10 at 45. 8x50 = 400 and 10x45=450. bigger number overall
more volume with drop sets is possible than with rest pause
>Why not go from 225lb bench press to literally just doing assisted pushups? >There's no logic behind drop sets >Basically does what is essentially an immediate drop set
Anon...
I go to a Planet Fatness, normie gym with lots of machines, so dropsets are easy with that. I tried the 10% drops like the other anon said for leg press. Halfway through the second drop (250 -> 225 -> 205) and my glutes were burning too. Leg press hits different now. Go to failure, drop, repeat two or three times, the pump is nasty. And I was done with legs so fast too.
Less than half the time per workout or less than half the time for results?
Time per workout is way less.
This has been my experience. I drop %10 of the weight for three drops and the pump is insane. No rest, only lift.
my man has dropped another bombshell.
10% of the weight? how do you get such micro differences? is that like 30lb to 25lb?
nta but when I do them, I just go for the next lowest plate size until I get to the bar. I'll frick around and try to make a program and see what kind of results I get after a few months.
Round down to the next 10lb increment.
> I drop %10 of the weight for three drops and the pump is insane.
Can you elaborate on this? Let's my work sets are 6-8 reps of 100lbs OHP. How many reps/sets at 90lbs do I do?
After lifting at near your max like what you said, what you want is to immediately do 90%-80% of your lift, Mike in his example workout on YouTube said that you should aim for 4 reps, those reps should feel like the last 4 reps of your last weight lifted, controlled by holding the weight at the contracted position for 2 sec then slowly and mindfully lower the weight in 4-5 sec. He also said it's not about some arbitrary number of reps like what volume lifters do. What counts is the last few reps that make you want to drop the weight because its uncomfortable, those are the ones that necessitate the adequate response for your muscle to grow.
Volume and intensity are supposed to be balanced
Saying dumb shit like "you only need 4 reps" is powertard mentality
Time under pressure doesn't mean slowing your rep to a crawl
I didn't say only 4 reps Anon, I said it should feel like those last 4 reps where you're wanting to give up from your previous heavier weight lifted. You want to lower the weight which is basically a drop set but to failure.
what other anon said, specific numbers just muddies the waters but specifically focusing on the eccentric during a dropset sounds pretty scoientifically sound
is the study posted with a body picture in its annex section?
This is why you don't roid unless you know what your doing his muscle size imbalances make him look comical. I guarantee he remained sexless after this. No amount of muscle will save some soil manlet . Women will dry up as soon as they hang around this betA orbitor
>what your doing
Go to sleep, ESL. He's probably better looking than your dirty ass
>ESL
>>Your
You newdags really ruin this place hope this is bait. Best wishes.
>ESL
Mixing up "you're" and "your" or "it's" and "its" is unironically how I identify Americans online, they always do it
Exactly only ESLs care about that shit and newbies with terminal mudwit syndrome that can't figure out how to use anything other than a full stop when trying to be grammatically correct and it's a good way to recognize newbies like him crying about it because its so obvious they came from rthedonald/youtube etc
Then there's the people that just use you"re cuz they want. Only giant newbies 8f not baiting or REAL ESLs cry about that terminal midwits
You're moms big gay.
Waste of digits, brainlet answer. If you live in the trailer park, then what are you doing here? Do you lift your fat mom for exercise?
>mudwit
Whose the moran now?
>because its so obvious
>bragging about speaking your only language incorrectly
Literal Black person behavior.
I identify them from the use of "should of"
Also add "I could care less" to the list of moronic things EFL morons say
Its always the midwits lol
Just stay home broski you are a walking L
he looks normal in other photos, just gets memed on in this one
Can't change that pathetic beta orbitor personality no matter how much he lifts for approval of women. Which is definitely the case when he used to be fat with glasses. He's just frontin now as the Black folk say. And women will dry up
>this person is a beta orbiter
>i can tell by the pixels and having seethed at several people in my day
this is the hardest coping and seething I've seen in a long while, just go outside and try to find yourself a woman you like to spend time with
is this where i bench 250 lbs then drpo the bar straight onto my skull each rep?
Trust. The. Science.
I started do drop sets on all my accessory lifts
Pump is way better
The frick is a drop set??
when can't do no more big weight go smaller weight repeat
Oh I've been doing that this whole time without realizing it lol.
Why is this even a talked about concept? Doesn't everyone do this?
A drop set specifically involves no rest period, other than the time it takes to reduce the weight. It's technically one "set" with a series of "drops".
Ex. You're doing machine flies, do a set to failure, move the pin a few bricks lighter, and continue the set to failure. You can perform multiple drops within the set. The point is that you keep repping with minimal breaks.
The OP headline is suggesting that you'd get similar gains whether you perform a drop, or rest 2-3 minutes and do another set at the same or slightly reduced weight; thus saving those 2-3 minutes between each set. Over the course of a 20-30 set workout, the time savings will be significant. The article itself is behind a paywall, so I don't know if it factors in the mental and cardiovascular devastation of doing drop after drop after drop with no rest.
Nta but your post has explained a few questions I had. That said, if you're typically doing it for accessories and you tend to have short rest periods like 30 seconds, isn't it really just a minor difference at that point?
no you fricking moron, people do it the other way around
>start small for warmup, keep going up until actual max for reps
drop set does the inverse
you start from your real lifting set, then lower the weight every set
the catch here is that you're not supposed to waste time resting for 3~5min like a powerbloat
you just take enough time to remove some plates, then go back to another set
Stfu c**t. Inverting the usual approach isn't anything mindblowing, plenty of people do that. I've done that before ever hearing about dropsets too. Frick you b***h
A drop set is where you load the heaviest weight you can feasably lift (i.e squatting without shitting your intestines out) for a single set to failure, then IMMEDIATELY repeating the set to failure with 20% less weight on the bar.
Naturally this is pretty unsafe for any lift where you can't just let go of the bar you're holding so OHP/Bench/ etc. aren't well suited to it.
...but the potential for gains; mite b big.
>Naturally this is pretty unsafe for any lift where you can't just let go of the bar you're holding so OHP/Bench/ etc. aren't well suited to it.
Anon safeties exist and when you fail an OHP rep you just rerack it. There's no risk.
You can't do dropsets with any heavy barbell exercise.
Squat
>fail highest working set
>sit down, crawl out, remove two smallest plates (if smallest plate is 10lbs, add 5 lbs plates again)
>put barbell back in starting position (hard) or start in negative (kind of a b***h if you aren't used to it)
>resume
That entire shit takes at least 30-60 seconds depending on how used you are to this. That's a fricking rest period.
Basically only works if you have a second squat rack with a lower weight prepared in advance so you can just quickly jump over to that.
Dropsets are great for dumbbells or kettlebells, but shit don't work as intended for most barbell exercises
You can pick up a dumbbell and do goblet squats. I do this all the time after a set of squats
>squat 3pl to failure
>grab your nearby 280 pound dumbbell for a goblet squat
No joke, if you have those and do that, props to you. But excuse me for having a bit of doubt.
You're not supposed to drop like 200lbs after you finish your workset, only a bit less, at most 20%.
I don't know of any 120lbs+ dumbbells in any gym I've ever seen. You could do a normal dumbbell squat having them hang off your arms with two of those for something somewhat close, but you can't get full ROM ATG with that.
I usually just pick up OP, he weighs around 280lbs, and do a squat
This is basically just a squat issue and you can do drop sets without actually failing reps. Stopping when you know you might not hit the last rep is fine.
anon it's literally the same procedure as increasing the weight
getting used to it? just prepare the plates beforehand and place them optimally and do basic math, even a Black person should be able to do basic addition and subtraction
the real catch here is drastically reducing the rest time
you are NOT resting mere 30 seconds if you're doing multiple sets of the same very heavy weight, i call absolute bullshit on that
it is possible with drop sets however
>safeties exist
If you know the safety is there, you psychologically won't be able to recruit as many motor neurons.
>If you know the safety is there, you psychologically won't be able to- ACK
>A drop set is where you load the heaviest weight you can feasably lift (i.e squatting without shitting your intestines out)
what? a drop set could start at any weight, it doesn't have to be anywhere near your 1RM.
It’s where I drop deez nuts and set them on your face lmao gotem
So he was right?
For the first time today I did a set of bench and after I couldn't do anymore I did partial reps at the bottom then when I couldn't do any more of those I held the bottom position. That set had my chest fricked up in a way I've never felt before.
wtf Mike looks like will Tennyson
because you body is not used to it. I did this a few weeks, and now my body don't care. It is a good intensity technique though. And i do it all the time now on accessories.
he was literally in med school, of course he was right
Because it's a poor man's HIT.
Drop sets are literal junk volume but yes he was right. Do isometric and eccentrics after reaching failure instead of fricking about with light loads
Nice but you want to be holding the contracted position of the exercise when the muscle is under the most load i.e. at the top.
Isometric movements have been shown to induce more growth, but specifically when holding the eccentric portion
It also has an added benefit of safely loading muscles while they are stretched. Helps immensely with flexibility and tendon strength
No such thing as junk volume.
Do you perhaps believe in picrel?
>mfw I love 4x6
those reps weren't real???
are you moronic or dont know how to read a graph? The gains for 5 reps and 9-10 reps are the same on the y axis
You're the moron. The anon is saying he doing 4 sets of 6 reps, which clearly does nothing at all as per the image.
>i.e. at the top
For bench? At the top? Are you moronic?
>at the top
maybe look into stretch mediated hypertrophy instead of following some dead roider schizoid's ramblings
Mostly right. I wouldn't rest or train as infrequently as him unless you're already developed and progress has stalled.
Combine drop sets or rest pause sets with super sets to save a frick ton of time. But dont be a hero and try it with leg training, or else.
or else what?
I love drop sets but they make me so self conscious.
I’ll be doing 3 sets of 150lbs cable rows, then do a 75lbs drop set x failure at the end
Of course no one watches the 3 high weight sets and as soon as I put on the small weight every gym bro and hot chick in the gym starts watching me
that's why you just gotta yell out 'drop set baby wooooooo!' with every rep
The biggest guys in my gym do non-impressive weight with perfect form. The ego lifters swinging bricks look like morons.
I remember this video with Kai Greene:
Professional bodybuilder using 30 lb dumbbells for curls. The dude he's working out with is still pretty big and is using 15 lb dumbbells.
Thanks Anon. Interesting.
Literally can't trust this. We have no idea how many of the participants completed a set and still had a couple of reps in reserve before doing the drop set. I'm telling you I go to failure on leg curls and then I do a few partials, if you dropped the weight after I did that by 20% I might get like 2 reps maybe. This is not going to failure looks like
I only drop by 10% because I can keep qbout the same number of reps to failure. You need to up your carb intake.
It's not a carb problem. I'm in a surplus, protein is moderate, fat is moderate and carbs are high.
I love drop sets, the pump is insane.
But I don't how how to program them. There doesn't seem to be any tried and true programs that incorporate them. Do you just do 1 top set with 3-4 drops, and move on to the next exercise? or 3 straight sets with a drop on the last set?
Is it every exercise? Just your last exercise for the given body part? I DONT KNOW!
I would also like an answer to this
Same dude
I feel as if no program properly implements drop sets or to the extent that you’re describing
On the last set. All the other sets are normal, just drop the weight right after the last set and go ham
does this mean i can/should do only drop sets and be done with my upper body day in like 30 minutes?
I don't know but I'm going to experiment with if. If I can get 80% of the gains in 20% of the time, it'll work great with my current schedule.
I only do it on machines. Mostly on tricep pull downs. I can't be bothered to do it on free weights, and I got no spotter
It just makes sense, you pump the frick out of the muscle and break down more muscle fibers
I've always done drop sets, and I don't know why anyone wouldn't. Are dudes really just doing less reps with the same weight and calling it a day?
people are doing a weight low enough to do for the same number of reps and stopping prematurely on the early sets
lol why?
Because they don't like hard work and/or because they like the neat tidy approach of being able to write 5X10 in their logbook
For a while I was doing straight sets because that's mathematically how you can get the most (sets x reps x weight) volume. This was before I learned that volume doesn't matter and straight sets are a waste of time.
>I learned that volume doesn't matter
Explain
There's nothing to explain, he doesn't lift
I rest between is that ok
yeah like 10 seconds to change the weight
myoreps are easier to implement
blessed, considered myorep match?
yeah. for those exercises where the limiting factor is not the target muscle itself they seem like a decent way to go about it
>Muscle confusion 2.0
Maybe I would if I knew what a drop set was.
It's when you finish your set and then drop your weights on your testicles.
The pain stimulates HGH.
I start with something I can hit 5-8 reps with before failure, then drop the weight 5 lbs and go to failure, drop 5 more till failure.
Sometimes I go down 5 lbs four or five times, always till failure. I do that for three sets.
Granted, I do this at home with dumbells and kettlebells, and usually only for OHP, curls, and tricep kickbacks. Sometimes lateral raises. Definitely gets a good pump and I have DOMS again. Good for getting over a plateau or just to mix up my workouts some weeks. Doing arms then OHP is pretty killer and it makes my lifts lower, but I can feel it actually hitting my delts more as my biceps and tris are already fatigued.
Weirdly I didn’t have as much success doing this and absolutely destroying my muscles in my workouts as I did doing 5-8 with a weight and once I hit three sets of 8 moving the weight up. Even calves. No idea why.
I had no idea there was a name for this, I was just doing this on my own because it felt great.
Gonna tell it to the moron PT the next time he comes by and ask in a passive-aggressive way "is everything alright?"
I have ironmaster adjustable dumbbells and it's a pain in the ass to change weights mid set
moronic question, but how does one program for drop sets?
Say I'm currently doing 4x12 80kg bench, what would the "equivalent" be in drop set format? 12 reps of 80, drop down to 70 and do almost until failure, and then drop ANOTHER time all in the same succesion? Or do I do 12 reps at 80, drop to 70, rest, back to 80 again, drop to 70, done?
You don't do drop sets on something where you'll be pinned if you fail, you do them on isolations usually.
Your set will be the working weight until failure to perform any more reps, then you'll lower the weight by 20-30% and repeat. That's the end of the drop set.
I'd obviously do it on a "bench machine"
But do I do 4 sets of dropsets then?
I mostly do them for cable curls
What about the differences in injury risk? No way injury risk doesn't go up if you get the same results in half the time.
How do they reduce the time? I thought drop sets are added on top of your regular sets, so you might be doing 3 sets of 10 at 100kg and then amrap at 70kg? or do you only perform one working set followed by a drop set?
Should I worry about stuff like this, progressive overload, heavy weight with low reps vs light weight with high reps, etc if I'm beginner level?
not necessarily, for a beginner, developing the discipline to actually go to the gym daily is more important
but if you do, you will be able to reap all your noob gainz quicker, so it doesn't hurt to do your homework
>progressive overload,
Literally just means
>try to do more each workout so you aren't going easy on yourself
lmao
As for the other stuff, nobody can conclusively show which way is better. Just observe that people who are specifically successful at lifting very big weights competitively train to lift heavy, so they necessarily do fewer reps per set. But in theory at leasy working in higher rep ranges lets you work closer to failure while keeping good form.
Can I get a quick rundown? I don't understand what they mean.
I love doing them for
>leg curls
>hack squat
>leg extensions
>preacher curls
>rear delt flies
feels like cumming
rest pauses >>> dropsets
you mean cluster sets?
>meta-analysis
I’ve always done those. Try to max 20 to failure, 2 sets. Heh. If that is true then I have just solved the mystery of why I get swole easy and my friends don’t.
Funny, if you search about drop sets it seems like there's a huge consensus that they're bad.
But we learned that we should always believe the opposite of what surface net says, so I'm inclined to believe ~~*they*~~ are trying to hide drop sets knowledge from us.
How many reps and sets though?
Top set
Second set -10%
Third set -10% then drop set
Allows each set to be performed near or till failure while keeping a good amount of volume. Started this on all movements and have seen continued progress
Thanks, will try it out.
>meta-analysis
>meta-study
this means they misinterpreted the data of someone who did the actual research.
its worse than actual studies since it required even less effort to get the wrong results you desire.
I do them if I'm short on time and have to do less sets. I just do one really intense
It's called a drop set because you should feel like you will drop the weight at any moment
too complicated. I just do sets of five.
post body
Don't trust science gays in "sport" "science"
Only trust anecdotes from jacked guys that are trustworthy
The more I get into science if hypertrophy the more I understand that broscience is truly best science
The more I get into science as a scientist the less I trust random papers without reading them all the way through, let alone regurgitations of random papers in random blogs
I was shitposting. I don't know nearly enough not to trust everything Andy Galpin says
exactly i trust the guy with 18 inch biceps more than some nerd who knows about muscle fibers and shit
People hate it buy the broscience is legit. Every hard science lifter looks like shit because they overcomplicate heavy compounds, unilateral work and isolation by trying to optimize every goddamn aspect of their life
Rn I won't trust the roiders as much
Roiders suggest extremely high volume programs to people that will never have the level of recovery necessary to make substantial gains
Lift hard, eat smart, rest well
Correct and based.
People want to believe that they can do 6 days a week 2 hours a day as a natty, that the meme roided influencers who push the narrative of "just work harder bro, you have to go out and get it! every day!" so they think that they can just mindlessly chase volume to get results and consider it hard work.
In reality the hard work comes from working incredibly hard in short, intense bursts and having the awareness, restraint and patience to recover properly. They cope by calling it "lazy" because you're got going everydaybrotm just like their favourite roider taught them, but in reality the lazy thing to do is just mindlessly afk your way through high volume workouts to tick the boxes for the day and hit your arbitrary numbers that do very little but take up time so you can feel like you're working instead of actually just treading water.
Then they cope and cry "natty limit" and end up roiding to enable their shitty routine lmao
i'm natty and have been doing 6 days a week for 5 years i guarantee you are dyel
Can't you just go to failure, take 10 breaths, go at it again, fail again, take a brief breather again and then go for the last time? Aka rest pauses.
it's easier to go to muscular failure with slightly lower weight. For example, you might go 10 reps at 50 pound curls, then 8 on your "drop set" of 50 when you could do 10 at 45. 8x50 = 400 and 10x45=450. bigger number overall
Because rest pause is better since you don't deload the weight. Deloading the weight defeats the point of the set because you can deload forever. Why not go from 225lb bench press to literally just doing assisted pushups? There's no logic behind drop sets.
see
more volume with drop sets is possible than with rest pause
more volume =/= better for a natty
quite the opposite actually
>Why not go from 225lb bench press to literally just doing assisted pushups? >There's no logic behind drop sets
>Basically does what is essentially an immediate drop set
Anon...
I go to a Planet Fatness, normie gym with lots of machines, so dropsets are easy with that. I tried the 10% drops like the other anon said for leg press. Halfway through the second drop (250 -> 225 -> 205) and my glutes were burning too. Leg press hits different now. Go to failure, drop, repeat two or three times, the pump is nasty. And I was done with legs so fast too.