Table of Contents:
Supersets and Dropsets
Video taken from the channel: Pete Hartwig
Normal Sets VS Drop Set (NEW STUDY)
Video taken from the channel: PictureFit
How & When To Perform A “Drop Set”
Video taken from the channel: Renshaw’s Personal Training
What Is a Drop Set? | Gym Workout
Video taken from the channel: Howcast
Drop Sets For Building Muscle Mass
Video taken from the channel: STRENGTH CAMP
How to Perform SETS for Most Muscle Growth!
Video taken from the channel: ATHLEAN-X™
Drop Sets vs Normal Sets for Muscle Growth
Video taken from the channel: Jeremy Ethier
A drop set is a type of advanced weightlifting technique that most bodybuilders and strength athletes perform to maximize their muscle size and to increase their strength endurance. Unlike other methods of training, this allows you to continue to train just a bit longer beyond muscle failure. Although not recommended for beginners, drop sets can be used by seasoned strength athletes and.In drop sets, you can vary the format by: Decreasing the weight and increasing the number of repetitions in the subsequent set Decreasing the weight and keeping the number of repetitions the same Varying rest time between sets (or having none at all) Reducing the weight a.Also known as descending sets, strip sets, or simply “running the rack,” drop sets are a technique in which you perform multiple sets of an exercise to technical failure with successively lighter.
Two of the more popular variations include: 1) Running the Rack: This technique is performed when using dumbbells. Once you reach failure with a certain dumbbell 2) Plate Stripping.A drop set is a training technique where you perform a normal set, but rather than heading straight into your rest, you drop the weight and perform another set until failure. It’s important to keep your rest as short as possible between sets — with only enough time to reduce the weight.“Drop” in drop sets means dropping the weight.
When you perform a set to failure, you then drop the weight by 10 to 15%, and then immediately perform the same exercise to failure, which might involve only 1 or 2 more reps. You can then drop the.When performing drop sets, once you have reached muscular failure-the point at which you can’t continue lifting the weight-you immediately reduce, or drop, the weight and continue your set using a lighter weight to work your muscles more intensely.Several studies show that doing one set per muscle builds just as much strength as doing three sets per muscle, at least for the first three or four months of training. If you’re a novice or if you’re starting again after a layoff, begin with one set of 10 to 12 repetitions, and make sure your last rep feels challenging.
[Epub ahead of print] Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study. Ozaki H1,2, Kubota A1,2, Natsume T3, Loenneke JP4, Abe T4,5, Machida S1,2, Naito H1,2.A drop set, also known as a strip set or “running the rack,” is a clever bodybuilding technique that allows the lifter to continue an exercise set past fatigue by using lower weight, less reps, or a similar exercise. The sole goal of this type of method is muscular hypertrophy a.k.a. “getting swole” or obtaining a serious “pump”.There are two main types of drop sets: loaded and mechanical.
Loaded drop sets are the classic method where you start by performing as many quality reps.Posted by admin on April 30th, 2010. Posted in Training Tags: Bodybuilders, Bodybuilding, Build Muscle, Drop Sets, Training « Triceps Blast for BodybuildingTriceps Blast for Bodybuilding.Drops combined with rest pause and other intensity techniques, such as drop set super/triple sets A weight reduction over 2-3 sets but using two or three different exercises that are similar in how they affect the muscle.
A drop set is a method of extending an exercise beyond failure by reducing the weight so that you can perform more reps. When you reach muscular failure at the end of a set, immediately decrease the resistance by 25 to 40 percent and continue the exercise, squeezing out a few more reps until you reach failure again with the lowered weight.Drop sets are one of the oldest training techniques known to man. They are something of a training rite of passage.
If you haven’t experienced the horror of your gym crush walking past, just as you finish a killer drop set lifting the pink dumbbells, you can’t really claim.
List of related literature:
| |
| from Natural Bodybuilding | |
| |
| from Science and Development of Muscle Hypertrophy | |
| |
| from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book | |
| |
| from Beyond Training: Mastering Endurance, Health & Life | |
| |
| from Athletic Body in Balance | |
| |
| from Optimizing Strength Training: Designing Nonlinear Periodization Workouts | |
| |
| from Developing Agility and Quickness | |
| |
| from Exercise Physiology: Nutrition, Energy, and Human Performance | |
| |
| from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability | |
| |
| from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body |
272 comments
What’s your opinion on drop sets? Comment below! Also, don’t forget to give me a follow on Instagram ( https://www.instagram.com/jeremyethier/ ) to stay updated thanks for the support everyone!!
Apparently I’ve been drop setting wrong this entire time ahahah. I’ll do my regular 4×8-12, and then dropset 20% down untill I’m moving almost nothing. I have noticed that I feel 100% recovered from that body part on the 4th day, usually the 3rd day. I’m looking at moving towards a typical Bro Split, I do push pull legs 2x a week and I don’t think it’s optimal for how much I like to push myself. Also I can focus on body parts more, add more exercises, and destroy my muscles even harder because I have a week to recover.
What i realised with drop sets to get quick muscle build then to transcend into strength.
Do drop sets every day for a week.
Then the next week drop set with only one weight lighter for the next 2 sets.
Then the next week, drop set with only the last set.
So it would be.
Week 1.
Heavy, medium, light.
Week 2.
Heavy, medium, medium
Week 3.
Heavy(rest) heavy(no rest) medium.
Week 4.
Heavy(rest) heavy(rest)heavy
The best results I’ve had we’re doing 3 sets of drop sets not 3 sets going down in weight, meaning starting with a heavy weight and when you cant pick that weight up, pick up a lighter weight till failure, and that’s one set, do 3
What about use a heavier weight (like 3 to 5 rep max) than your usual before dropping?
I was up to this video never convinced so easily to subscribe to a channel (after just 1 video). Referencing studies in a smart and not over the top way, yet efficiently explaining them plus perfect visualization for the exercise information. Chapo!
Do we need steroids for muscle building or not and say about how to track our burning calories by our work outs
Drop sets should be used AFTER the LAST set of your workout plan on each exercise. It’s a way to work “beyond failure” so it’s a plus.
I just started alternating, drop sets to failure, regular to failure.
U guys are doing drop sets �� i’m doing increase sets of 3 sets 3rd is most heavy one��…am i doing wrong��
Talking about failure, it should be reach regardless of whether or not you’re using dropsets
Thanks Jeremy, your videos are true germs on the Youtube. I love it when you keep it so straight to the point, no bullshit, no hidden stuff (buy my book for more details), no unnecessary life stories and very appropriate background music (other Youtubers have heavy metal on the background like cancer to the ears).
I’ve subscribed and will share it to those who want to look for good sources of information. Cheers
At the end of EVERY workout? What if I’m doing squats? it’s gonna take two ppl to lower the weights for me
Drop set on your final set. I drop set on every set once and injured myself.
I do drop sets but I third the weight three times per set. Seems to work so far.
Someone please tell me how to get 175 grammes of protein per day.
I don’t eat anything that walks on four legs and is curious about me when i cycle up to them out in the country, so instead of beef/ lamb/ pork just say chicken/ fish. Thanks.
i do 3 sets of 8 and with each set I add 5 kilos to the bar. What is the name of this kind of training?
I do this with standing up tricep extensions behind the head with a 40 lb,30lb,25,20lb dumbbell. And it works
can someone explain the benefits and negatives for the opposites of dropsets. meaning that you increase the weight each set instead of decreasing.
There is too much info out there for me to make a decision on what works for me. Everyone has such good info, it’s just overload for a beginner like me. Thank you for your efforts that broke this down though.
These results are not really how to actually perform drop sets though…. you don’t lift heavy on 1 set and then lighter for set 2 and 3. For example you lift a heavy for 5 reps then lower the weight and lift lighter for 8 reps then rest for 5 mins…. thats 1 set. you repeat for set 2 and set 3. By doing this you increase the intensity of the workout. This can be applied to legs too not just arms…. you will lift more weight in the long run.
drop sets after heavy compounds which take forever to do in the gym. aint got fucking time for bicep isolation and tricep isolation and abs all this and that
Incorporate drop sets as your final set, not your complete workout.
I use progressive overload, but then i drop my weight to my starting weight and max out.
So here is the biggest thing I’ve learned in this video:
Strength is not something that mostly comes from heavy weight and the bigger and stronger you look but practice.
And that makes sense when Martial Artists trainers gaining strength..��
Growth va strength, I rather have growth and then work on my strength
Are doing a set amount of normal sets then throwing in the last set as a drop set a good strategy? Personally i’ve had some success with it.
What I would give to be a skinny guy and just eat big.
I have the advantage/disadvantage of being genetically big but carbs go straight to my tum and tits
Are all the research subjects you refer to in your findings, male?
Wow huge biceps and only doing 44lbs, I wish my biceps were that size.
What about those who do their first 3 sets with a very light weight 12 reps ( when they can do 50) then increase the weight and do 6-8 reps, does only the last set counts?
I would say a drop set is good as your final set, but not for all sets. There, issue solved.
I do it the other way. I start with little weight, and scale up. Why? Because it gives my body time to warm up and reduce potential damage
Never ever do drop sets on compound movements. Trust me on this one guys
Would starting out for increase muscle growth via drop sets, then conditioning strength thru traditional sets work?
How about sets of drop sets? That would take longer, of course, but I’m talking about replacing, let’s say, your std. three sets of normal, full-weight sets, with three drop sets of -20% dropping weights, just as described in the video. Adding the normal rest period between one drop set and the next, until you do three such drop sets.
i dont do drop sets, i prefer and more comfortable in normal 3sets of same weight..
You’re doing so good bro, keep your videos chill and calm like this when you’re sharing the literature
I’ve been training 4x a week using drop sets EXCLUSIVELY for the last 3 years. Here is the result: best shape of my life! I’m 6’2, 225, don’t do cardio (no need when you train like a beast 4 times a week…) and I have my heart rate is 47 bpm… So forget your studies about recovery and shit and just go for it! Definitely hard core training but you gotta train the way you wanna look!! Drop sets or super sets are the only ways to train efficiently when you’re natty
Drop set just recover every muscle
Up set give you fast weight gain
Every time I do drop sets a good looking girl comes over when I an trying to get 1 lift from a 2kg dumbbell.
I had tried out drop sets earlier…. They are good to mix the workout every now and then.
Here is what i do and i’ve seen significant GAINZ
Set I: half weight double the reps
Set II: Full weight and reps
Set III: Full weight and reps
Set IV: Drop set
Set I is an isolated muscle warm up, sets II and III are the strength building sets and set IV is for endurance building. Going only heavy weight all the time will build a ton of strength you just wont be able to use it because you will have no endurance and vice versa for low weight high reps.
I don’t do drop sets I do pump sets. Drop sets without going to failure.
Why not do 3 sets of drops sets, so 10-10-10 then 10-10-10 then 10-10-10
Normal set for training, dropset muscle pump before showtime day (comp, photoshoot, date, special)
Have been doing it straight sets for shoulder n biceps Monday straight sets chest n triceps Tuesday Wednesday is back and legs. Thursday drop sets for each exercise shoulder n biceps and friday drop sets each exercise chest n triceps. Seems ok
I consider 1 set of dropsets to be
1 set of 12 reps (X 3)
Then do this 3 times.
Drop sets are great. But to make them more sustainable I do this
First set (after 1-2 warm up sets) I do my top weight for 6-10 reps then I drop the weight down while resting 10-15 secs then do another 6-10 reps.
After a 2 minute rest, I go back to my top weight that I used on the first set (or may have to use slightly less weight due to the fatigue) and repeat what I did before, a main set followed by a drop set. So, I’m really doing 2 sets in one on both sets instead of doing the usual 4 sets done in the regular fashion. This is a great way to really get to all those muscle fibres plus you get a 2 min break in between which allows you to recover and do a second set with your top weight. It’s more sustainable too then doing 3 drop sets in one go which does work but is high in intensity which can lead to burn out. Doing the way I do it still gives you the results without burning yourself out.
I am having an issue gaining bulk, I weigh 205lbs but I don’t feel I look big, I want to look like I lift, bigger and I’m at a lost how to do this.
lets say we do this style with two different movements to hit the chest… we finish this in15/13 minuts etc.. we continue after to train chest with any additional movement one or two maybe? or next we focus to triceps and shoulders?
Are the weights he is lifting during the bicep curls at 2:46 in lb or kg?
Track Cyclists and Long Track Speed are leg monsters and their workout is Time Under Pressure to Failure……which is similar to Drop Sets
Drop Sets are less likely to tear muscle so recovery is faster
I train Full Body (w/drops) 6 days per week…..with a new muscle group daily to heavy drop set to failure
So 60% of max weight high reps (20 to 40 reps) on 8/10 exercises than 2/10 exercises is 90% of Ma for low reps to failure…..The two heavy exercises would be unique daily upper body and unique daily lower body
One day might be glutes and back or chest and hammys or biceps and quads
3X per week for Intervals
5X per week Abs
This is the findings of that tricep study not reached statistical significance?
Vilekingdome your a joke! Bodybuilders aren’t strong!? That’s the dumbest thing I ever heard beside vilekingdome! Make sure you tell Ronnie Coleman, Jay Cutler n Phil Heath that.I’m sure they would bench press your fat ass few times
I just found out that all my workouts are drops sets LMFAO i do get stronger every time though since I give a whole week for my muscles to rest. Monday for example, I work out my legs that day and don’t work them out until next Monday
I only o drop sets for biceps and triceps and only on the last set!
I would like to thank you, sir. Thanks to you and one other Youtuber, I have been looking forward going to the gym, I have been at it 6 weeks now without a cheatday exept today. I have learned so much from your videos, but I have yet learned to memories every exercises:P
Reading the studies it seems doing drop sets is best bang for your buck at improving across endurance, size and strength. Although not as good for strength, I wonder if the increased size would end up outdoing the strength with a strength phase. Or if doing the first exercise as a strength base exercise (sets of 1-5) and the rest/accessory work as Drop sets for more size/endurance. Interesting
do both dropsets and normal sets. do normal sets one day then next day that you work that body part do dropsets. one week heavy lifting reps of 5-7 then next week 12+ and dropsets thank me later
actually you dont know what is look like?!!
bcoz when you workout in each set using five different weight and first repeat the heavy and reduce the weight until reaching the light dambel and i repeat it for 3 sets like that i could promise you in a few months you cant belive how your body change
I’ve found best results from my workouts by doing an up/down pyramid exercise, followed by 1 or 2 straight set exercises, then finish with a big drop set (5+ sets total)
I feel I hit every muscle fibre, increasing strength and achieving a good pump.
do drop sets at the very end of your sessions, just to make sure you can’t lift anymore. done!
Really insightful and of course useful. Maybe talk about SUPER SETS next?:)
I guess it doesn’t matter much, just do a few dropsets if you like them and don’t if you dislike them, after all the most important is consistence.
I don’t really understand the difference between muscle growth and strength, shouldn’t you have more strength if you have more muscle?
and if more muscle deosnt mean more strength then are huge muscles just for looks?
NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/how-to-perform-sets
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
We’re talking bench max and drop sets and he still finds a way to get face pulls in there
I think that he could explain slower and easier… not that dificult to resume..
Jeff has a left and right hand drive car to avoid muscle imbalances while driving
How long should I wait in between exercises? And should I lift lighter as I go through the other exercises or should I still try to lift heavy if I’m a beginner and want to put on muscle and strength.
What if it’s Normal weight (30pds) to dropset (15pds) and then again do rotations until incredibly fatigued? I usually do this if I have more than 2 hours for a session. It’s great, but idk if there’s difference?
I just got back from the gym. I hit legs and chest really fucking hard with some drop sets, and I can definitely say that I’m gonna be much more sore then I usually am.
It’s entirely possible that 3 sets is far from optimal.
I’ve done some digging, and as far as I can tell, all the studies use 3 sets:
https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/
They vary the weight, they vary the reps, they vary how many times a week. But they never vary the sets, it’s always 3. Except one study that tried 4 sets of 5-7 vs. 2 sets of 10 to 14, and got comparable results from both:
https://journals.lww.com/nsca-jscr/Fulltext/2018/06000/The_Effects_of_Moderate_Versus_High_Load.4.aspx
See? I gave my sources. It’s not that hard.
Not fully related but
How the heck are you meant to work to exhaustion in one set, rest, and somehow have the strength to do another set?
@ 7:55 You spoke the words I needed to hear. I’ve been following you for 2 months and working out everyday. I believe in your accomplishments and routine along with your advice. I have been doing 3 sets of 8-10 reps of each exercise (requiring weights) and I am much stronger and a little thicker with muscle.
Everyone says 3 sets isn’t enough. Well my dumbbells went from 20Lbs to 25, to 30, to 35 and now 40 Lbs. I wouldn’t be able to do wrist curls with 40 Lbs in the beginning or 50 Lbs overhead extensions or 40 Lbs hammer curl holds for the 3 sets @ 10 reps that I do now. So those people were wrong.
You are right obviously �� Thank you Jeff for helping me become stronger and healthier ��
Bro, you deserve your 10M subscribers. Thank you! Greetings from Brazil!
Came here from Spa 23 email to point out 99/100 of guys lifting at that place don’t do any compound lifts (other than bench, half on machines). It’s all about isolating the biceps and pecs because “that’s all girls care about” myth.
Everyone is on some form of “help” just like every other gym, but because owners want to keep the family fitness center business model (despite it failing as old rich P. Plainers die off and liberals destroying the family unit), a vast majority are injecting 100$ a bottle Test-E, low grade oil from the same UG lab everyone else buys from for 50-60$ that trickles in.
All test-E does is swell up muscles with water when real lifting and eating is left out, so there’s a lot of inflated egos and bodies mixed in with some weirdo psedo crossfit ball throwing strangly out of shape regulars.
No one talks to each othet really, and while there are some serious beautiful girls that workout there, the layout separates the treadmiles and tbeir lockers on its own floor, so you see them check in/out (not that you should go to gym to pick up…but you can’t even catch eye contact let alone chat one up).
85$ a month, and they wonder why they’re dying….
On a side note: all the employees are real pretty and young fair skin black haired sweet girls. Owner has a fetish.
Would love to see a whole video with mechanical drop sets for each muscle group
Hey Jeff, Can you explain the difference between Assistance Sets, Accessory Sets and Supplementary Sets?! Been trying to wrap my head around it!
Can someone dumb this down for me? Whats better for size gains and whats better for strength gains?
In what world, does he think that if you did 225 for ten reps being your MAX, and being that set was taking until failure, how does he think next set you’re pushing 10 reps again?
You would be pushing maybe 6-8. Especially if set one is hypothetically until failure. In scenario one.
Probably drop set if I’m still recovering or I’m exhausted from previous set but cool insight
I’m 52 years old and my activity level has been really low over the past 10 years. I’ve decided that its time to do something about it. My goal would be first to drop the additional weight and get my muscles healthier. What I’m wondering is if I should be concerned about how much weight I’m pushing in my scenario or if I should just work the muscle groups at a percentage of max for a while or if I should still opt in the first scenario that you have listed. I guess I’m just trying to avoid doing real damage to myself because of muscle atrophy.
Parabéns.jeff sou do brasil e seus vídeos tem me ajudado bastante.
The hot stinging burn feeling of the muscle, should you stop when you feel the burn or do a bunch more reps? When I feel the burn I always do 3 to 5 more reps.
My elbows don’t lock out even without weight or resistance. They have been this way my entire life. I’m finding it hard to get into higher reps on any type of press, be it bench, OHP, incline, etc.. I feel that it’s due to the constant tension on my Triceps, never getting that microsecond of rest. The good news is that my Triceps are massive. Any advice?
Jeff my god, the insane amount of knowledge that you give away for free is a sight to behold. I cannot believe how much I have learned from this channel.
waaaaay too long and detailed! I strongly recommend you simply cut to the chase right at the start and elaborate only later on in the video. Start with your findings/conclusions and only then go into detail/explanation. tnx
The way i do bench is i start near max for 2 reps and the next set i take off 10lbs and add 1 rep and continue on. So let’s say my starting point is 225 i will be doing 225 for 2 reps but by the time i get down to lets say 135 then ill be doing 135 for 11 reps. I never go below 135 on a bench, call it pride or whatever but it’s my personal rule. I call my method the Breakdown and the heavier you start the more it will break you down.
you dont for gains now right? you just try and maintain right?
Failure should be when you start to lose form, instead of using bad form for the last few reps. If you were to follow that rule, i dont think dropsets hinder performance for the next day. Still would not do this with compound movements.
I like the break down of scenarios but there is no way im tsking 5 mins of rest. Seems excessive
But mainly its because I dont have enough time to lift to ve standing around that long.
Size Gunslinger size. That is my main objective at the moment. Please do a video on techniques for tightening up loose skin after weight loss. Thank you
5 min rest between sets though seems steep, workouts would be like 3 hours long minimum no?
So basically do what most trainers suggest, switch it up every 6 weeks
Thanks a lot man! these are some of the best advises I’ve heard. However, i do a split /upper/lower body training program( four days a week two days for each body part) n i was wondering if i can do drop sets once a week for each body part day instead of doing it every day?
High-Intensity training resolves sticking points. Also, unless you are a professional athlete on PED’s, your method will quickly lead to over-training.
This type of educational information is worth gold. Amazing video!
I don’t want to hurt anyone’s feelings here but a test sample size of 16 people doesn’t give any more then a hint of a result…. but at least the study didn’t try to make itself out to be the ‘answer’
i’m starting to feel like i need my own gym so i can do all these combinations of exercises without waiting my turn lol
Hi Jeff. If you are focusing mainly on fat burning which reo range should you follow
I don’ know how realistic it is to superset with a crossover in a crowded gym with one cable machine lol
I go for Straight set first then Drop set then again straight set(If I have strength left)
I usually only wait about 1 minute between sets, here you say 5 min for strength and 3 for hypertrophy… that seems like a long time to wait which would make a workout take a really long time. Would you recommend doing one exercise this way and the rest of my workout with shorter rest times? I feel like even 3 minutes is a long time to rest…
maybe I’m tired and misunderstood,but 5min rest between sets?? previously Jeff’s been talking about shorter rest (like a minute, which my work physiology concurred on) because it’s pointless and time consuming?
I’m doing Stronglifts 5×5 with 90 seconds rest between sets, and each week I’m able to add some weight
But after watching this I wonder if I should figure out my max weight and increase rest to 5 minutes per set
Protip: Do both.. Shift between normal sets and drop sets every second time you work out.
I think the advantage of drop sets is recruiting high-threshold motor units by fatiguing low-threshold motor units thoroughly. Straight sets with lots of rest will keep allowing the low-threshold motor units to recover, sparing the high-threshold motor units from growth-stimulating fatigue.
So if you are trying to lose weight and fairly a beginner, what would you do? Do jump rope between sets or just focus on do the strength training?
How long should a beginner expect to work on strength before moving to size/hypertrophy? I know everyone is different but are we talking a few months or over a year, generally?
Take your brain to failure and get that gray matter hypertrophy.
Wtf….. The more I watch this, the more I know two things are true: I’ve been training wrong, and my bro-science is failing me.
Hey Jeff I have great question. What if the machine for cross overs is too far from where you are benching? What would you recommend? For example, my gym in my home town has two floors and the cable machines are no where near the bench press. I would have constantly run up and down the stairs and risk losing my spot or there would be others already occupying the machine.
For gaining strength, isn’t pyramiding the way to go? Ex: “warm up” with 157 for 2 sets, 10 reps, then 179 for 2 sets, 8 reps, then 201 for 2 sets, 5 reps, then 225 for 1 set of 5 reps then 245 or whatever you max out at for 1 or 2 reps? Again, for strength not definition
If I do a dropset at the third set (last set), does that mean 3 sets or 5 sets
What an amazing way of explaining, great job bro and thank you
Elliot= Boss! smart as fuck always good advice and even good life advice thanks homie ������
Another awesome video. After 21 years without stepping into a gym, this is all brand new again. Lots of learning happening here. Things to look forward to, as I keep progressing in my foundational strength gain.
JEFF ✊JEFF✊ JEFF ✊JEFF! ✊�� AWESOME. How is it I learn so much from you over the years!? Ill tell you one thing, I WONT SAY THE Name of the “school” I was certified from, but I will say, I wish athlean x trainer school existed! We would have alot better trainers out there, and from my experience here in Florida, we got a lot of bums and morons out here trying to call themselves trainers, the industry here for trainers suck! Suck! Lol hey I went to Marine Corp boot camp, but I’m sick of seeing all these “boot camps’ being advertised. And they do well! Lol�� housewives SMH ��. Idk man guess I thought the industry would be different, I feel like Jeff and I had similar goals, to put out the truth and solid training guidance. Keep it up man ��
Unless your a competive powerlifter he has no buisness doing less than 6-8 reps per set. Stop doing 3to 4 rep sets. Also eat some freaking healthy fats. Nuts, avacado slices and whole eggs!!! Your eating like a competive bodybuilder trying to get shredded for a show. Eat some red meat chicken thighs and milk. Good grief!!!
I luv this guy!!!! Everybody else’s video i watch gives a whole bunch of complicated scientific mumbo jumbo!!!! This was simple, funny and straight to the point and i loved it!!! Keep it up bro!!
So say Im doing my 4 sets of 8 reps. At the end of my 4 sets, do just do 3 more sets with less weights?
Thanks
Just added dropsets to my workout thanks guys I needed a new challenge
Most of my gains came from consuming more protein and carbs. About 0.8 grams X body weight. I started tracking my meats on a food scale. Made a difference.
He don’t look like he lift newbie gains what I was thinking he not doing enough sets, guess I’m a bodybuilder I i crush my muscles in the gym annihilate them till they are tired and pumped every gym session, yea he need more rice �� lol
Man just work out and be consistent it will come to you..dont over eat..just stay consistent over eating not that good you can build miscle by just doing pushups really…drop sets are good but its just a different way experince lifters fond creative ways to workout
Hay Elliot, I would like to here your version of basic no bull muscle and strength routine for us natural boys quick and basic explanation,thanks
Thanks Elliot bro your advice is always appreciated ��������
I was that kid when I was 21…now I’m 49 and working my ass off to back to 170…lol…gaining weight is not all its cracked up to be.
I don’t get it. Kid looked great, lots of lean musclelooked damn good
But he looks like he wants to cry because hes not as big as the Hulk???
Funny how did you back up what i was doing! i was adding a drop set after each set because it felt good and painful and somehow i decided to look it up and see if that works as well as with eating. thanks for the info
Should you do drop set on every set of every exercise or should you limit it to the last set per muscle group?
For the diet, I would add -track your calories!
Get an app like MyFitnessPal and weigh everything you eat. You won’t know if you’re in a surplus unless you track your food.
I eat About 500 gram meat pr.day: fish, Chicken etc.
About 160 gram: Rice, pasta, potatoes
And About 400 gram salat
Go heavy on your big lifts, then hit your isolation work afterwards with dropsets.
it worked the best for me because i got stronger from the biglifts & more size from the dropsets.
Been hitting the drop sets.. Time to pound the brown rice.. Thanks Bruh!
Yo Elliott! Where were you at back in 01-02…i was 150lbs from high school until then…I never realized focusing on the rice would’ve been the key I was looking for. What I found was consuming more dairy products helped me to gain and i went from 152lbs 221lbs in from 2002-2004… arms from 11 1/2″ to 17 1/4″ no i didn’t get fat either bf went from 14.1% to 12.3% during that time as well.
Wait! Did he said that we should run exactly after we take the brown rice in our mouth??? Should I take it granted?? It is not dangerous or something? You should stay about 30 mins at least before to work out, what do you say guys?
Hahaha sitting down to a bowl of rice that scares the shit outta you ��
YOO ELIOT I NEED YOUR HELP, in highschool i played for a varsity football team and for the first day they have everone find there maxes for squats, bench, front squat, cleans i really liked the program but i forgot the specifics on it, i think it went something like you start at 60% and thats where you did the most reps and as you go up the the less reps you do if you can help me build a workout around this it would help me out alot
i’m not sure i understand that board at all… ;p but that mean scenario 1 is not good for build muscle and is good just for strength? i was doing this for 3 years…
Funny how most video questions for Elliot look like they were filmed by a potato.
I do drop sets to failure once per week, since starting I’ve noticed muscle growth.
Yo Elliot so right now I work out like crazy and I eat but I’m at the same weight I weigh 135 and I’m 5’8″ what are some tips to bulk up this winter what are some foods and supplements I can take?
look at the people losing weight. They always like birdies. People who want to gain weight should eat LARGE, but healthy large meals.
Just do both. Build strength with normal sets so you can do heavy dropsets.
yo ive been eating like jay cutler and man im gaining weight like crazy also packing on serious size
I’m not sure most people are ready for this. I think if they are a beginner they need to wait to do this. I’m not sure some people might get hurt doing this.
How many drop sets is good per workout? Is it best to do it with all exercises, or mix it up?
Drop setting for me only works well if I plan a complete rest week.
hey elliott dude you means eat alot rices and carbs food help to gain weight and muscle mass with drop sets its really helpful adivce can i follow?
At first, I go to gym only to strenghten my muscle. Just keep its muscle strong enough to lift a heavy shit.
Right after watch his video about pushing your muscle to the max potential but not to point of injury, I just get pumped to challenge myself.
Thanks Jeff.
When you can’t perform drop set since you’re already lifting the lightest weight
YO ELLIOT!!! I thought I might have been eating too much cuz I was starting to get the barf feeling. Felt like rice was coming out my ears! Thanks for the SMASH MOUTH words and telling me to walk around the block and finish it!
yo elliot, would drop sets be a bad place to start for someone 5′ 8″ 155 and naturally athletic. I’m 27 and I’ve always been activate and a calisthenics person. Yet I’ve been inactive for nearly 2 years (other than my job carrying up to 90 lb block all damn day) and never truly detected. Simi new to free weights. my goal is 10 lbs pure muscle in 2 months. Your thoughts and comments would be greatly appreciated.
Best 2 pieces of advice for skinny bastardz: 1. Drop sets, 2. More rice. Genious
got 2 questions but first
I been lifting for a long time using this method I learned its basic concept from a body building forum with this vid I finally know the name of it thanks for that
anyway
Does it matter if it’s rice? what about alternative grains like quinoa or kamut or other carb sources (I tend to make a homemade pizza thin crust a lot of vegetables very little or no meat I tend to get my protein from black beans salmon chicken or broccoli)
and I know of the drop sets would it be beneficial to do slow lifts while doing drop sets?
or you think that will be doing too much?
Would you recommend drop set to build strength and cut weight for a Muay Thai fight?
It’s still shock me just how a lot of people have no clue about Fenoboci Diet Plan (just search it on google) even though a lot of people lost a lot of weight with it. Thanks to my pal who told me about it. I have lost crazy amounts of weight.
I’m glad I found this video made me realize I was plateauing and not going as hard with the drop sets, thanks!
Whats the difference between a drop set and a triple drop set?
If you want to build your muscles as quickly as possible, then you should seriously consider getting advice and direction from someone who has been where you are and is now where you want to be! Sounds reasonable, right?
Want an effective drop set routine? Do 5 sets of decreasing the weight of 15,12,10,8,6
Start with the heaviest weight for 15 reps to near failure (1-3 reps shy) drop the weight by 5-10 pounds (depending on the exercise, 10 pound drop for the big exercises, 5 pound drop for the smaller exercises) rest briefly then aim for 12 reps on the next set and so forth, dropping the weight and decreasing the reps due to the fatigue in the muscles.
Example routine
Close grip press 5 x 15,12,10,8,6 decrease the weight each set by 10 pounds
Pushdowns 5 x 15,12,10,8,6 decrease the weight each set by 10 pounds
Rest about 10-15 seconds between each drop set.
You definitely get a huge pump and great growth.
You’re the best Elliot, straight to the point no non-sense advice.
2 cups of rice holly shit, that is what we use to feed a family of three for a meal
You want a plate of brown rice that scares the shit out of you. Perfect.
shoul you do a drop set at every excersize or just the last one?
hi everyone, if anyone else is searching for building muscle fast try Padalecci Extreme Muscle Building Plan ( search on google )? I have heard some amazing things about it and my buddy had excellent success with it.
I’m 6’3″, 210 pounds, 4% bodyfat.
I curl 115, squat 575 (3 times), deadlift 145, and bench 335.
hi, i can’t stand Brown rice… is white good also?
Thank you!!
& hope to see new videos soon:)
For all those wanting to know who Dee is, it’s simple “DEEZ NUTZ”
five minutes aint much guys? and at the 1st scenario jeff told that he does 3 sets with 5 min rest beteween sets and he says that u will finish in 13 min how is that possible? what am i not getting?
I only watch your videos bro. I feel I can trust your information the most.
too many people worry about their weight. The weight will come in time. build muscle and strength. I go between body building and power lifting.
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!
Why not mix it up? Do your normal lifts one day and the drop sets on a “light” day. Not all days are the same. Some days you’re strong, rested, and have time others days you’re not. I’m sure there is a way to work them in when you are time and/or strength challenged.
funny you say that… when i eat like that… i sweat like a pig
Your video’s really help(ed) me out a lot Elliot! Thank you so much for all your Advise
guys whats the difference between brown and white rice. and theres lots of carbs in veggies right?
i still dont understand. was expecting a demonstration. do you mean lower weight for each set?
Yes I agree cant even believe it. You are smart if you understand you need to eat right at your age to kill your belly.And do you know about the 7 odd foods that kill belly fat if you don’t know about them you must see this.if you are serious go for it now bit.ly/1dQPkfA?=wtwuc
incorrect. A superset is where you train an agonist muscle and then immediately train the antagonist muscle. We will use the biceps and triceps as an example. A bicep curl causes the bicep to contract, but it causes the tricep to lay flat, or relax. Overhead tricep extension would be excellent after. Your body will send chemicals to the antagonist muscle to relax, meaning you can stretch it farther and it won’t be as inhibited. Better ROM, more muscle spindles used, etc. SCIENCE.
4:00 isn’t anyone gonna praise that old dude in the background as soon as he saw Jeremy struggling to push the weight back up, he was coming to help him, but Jeremy edited it out ✌️����❤️����
While performing drop set should I keep the rep range same in every drop or I have to push until the failure in each drop??? Pls guide
Hey nice vid.but i have a question do i take rest in drop sets
Do take a break between the sets or just lower the weight and keep going till your muscles Fatigue
Subscribed by just looking at your physique man… Masha Allah
when shold i do dropset? in the first exercise or the last one???
Great video! I as a beginner was wondering why there’s so much obscurantism about lifting, so many weird products and routines, if you just have to do some sport and eat like a normal human being in order to get fit.
A clear video like this has been of much help. Thanks.
I would very much appreciate it Jeff and Jessy, if you had clear messages for beginners like me trying to get them out of gym-obsessive behaviors.
Dudes, chill. Do sports, enjoy the enhanced hunger, energy and sleep, and stop wasting time in obsessing about the gym.
Nutrionists around the world agree that no extra proteins are needed. Think about the pounds a pregnant woman gains without needing protein supplements. Just as with fat, if your body thinks it needs it, it will become more efficient at having it from normal food. Time spent at becoming 3% more efficient at gains is very expensive in other parts in life.
What’s your opinion on occlusion training do you ever incorporate that?
Do you drop the weight till you’re at the lowest weight possible? Or do you just drop the weight once totalling only one extra set?
OK it’s great to know
The thing is I am in the super set
Can I do the drop set in a week for four excerises for each muscle and each one I do drop in weight in the four excerises
Hoping my English got it rite
should i do only drop sets? my goal is to gain mass. Also, how many drop sets should i do
Aye bro, correct me if I’m wrong
I have 5 exercises for every muscle group, so I will do the dropset after the 3rd set of the fifth exercise?
Also, should I do dropsets in small muscle groups, like forearms, bi/triceps?
Thanks bro, sorry for the long explanation
so you recommend only one drop set per exercise or can i do it in every single one?
How many sets of that drop set should i do? Or is it just that one set?
You do the drop set as last set, how many times do you drop?
Sir, suppose I have done 3 regular sets and then the 4th set will be a drop set for me, my question is, should the fourth set’s starting weight be increased than the 3rd regular set’s weight!?
If you’re going to define a term, use other words, not the same word. I think you mean to say reduce the weight, not drop the weight, as in on the ground.
so when to do drop set? should you do it for every exercise?
3 triple dropsets of 8-10 reps, 60 sec, when it says this what does it mean exactly?
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?
Is this the correct way to do dropsets? Sorry for the long explanation.
I usually do 1 warmup set with 12 reps on an Iso exercise like cable pushdowns, then 3 working sets with 8 reps
Should I drop the weight after the last working set then keep dropping it to failure?
Dee sent me too! Deff gonna start incorporating drop sets in my workout.
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!
I find drop sets to be better when used with small muscle groups
I use drop sets during my strength phase. My recommendation is to start with 5 reps with 80% 1RM then do 4 reps at 85% 3 reps at 90% 2 Reps at 95% and 1 rep at 100% give yourself 3-5 minutes per set.
I’ve heard this is how the great Arnold (can’t spell his last name) train back in his hay day
1:28 Get stronger and not build any muscle?? Can someone please tell me which video/videos he’s referring to?
How is triceps e “single joint muscle”? Is crosses over the GH joint aswell meaning it can also do an extension of the shoulder
I believe the only reason drop sets gained more muscle because technically they did more volume. More volume equals more muscle growth.
Do a video about how much time your central nervous system needs to recover fully after a heavy workout
Nice form!! Is that right, when they say doing lots of drop sets (like every week) will burn the muscles and they won’t grow bigger?
THUMBS UP!
then watch (and comment), whether you’re going to utilize the information shared or not.
THIS was over my head and NOT applicable to me. (it’s specifically for guys.)
i think my method of workout has different with you example i exercising with 5 different weight in each my set example in set 1: i starting the heavy weight and after 10 or 12 repeats the weight becoming 20% lighter until the light weight and this happening for 3 sets i bet its works on my body your muscle growth very very clear after 3 or 4 months but you need so much protein in you meals in whole day
try and writing your idea
What about increasing weights every sets?
And dropping reps as we increase weight..
Any thoughts
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
Hey, im new to lifting. I lift lighter 15reps then increase weight then do 12 then increase the weight again do 10 then do the same then do 8. Is this a drop set?
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
@PictureFit what do I do if I wanted to run faster?
do i do strength training
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.
If your girl never gave a blowjob just use tutorial from 3:33 3:37.
So one triple drop set is better for hypertrophy than 3 normal sets?!
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?
Boys when I want to do lats once a week how many sets should I do? Currently I do 20 sets in 1h
When I do dropsets I always do 2 normal sets then a drop set at the end.
Haha u got bigger muscle but u have weaker strength (drop set)
Doctor: Your HIV results are back
Me: Is it good or bad?
Doctor: It depends
Hey so Im 16 yrs old and 8 mounths into weight training and idrk what approach i should take for muscle growth at my level either strength or hypertrophy you would instantly say hypertrophy but im too young and only 8 mounth into weightlifting and i believe i could see a bit more gains without going into hypertrophy training. ANY tips? Educate me pls.HERE ARE SOME MY STATS.I can bench my weight (65kg) and a bit more 80 kg for 4 reps and dealift 102 kg for 4 (i believe i can go higher than that almost double my weight) squat twice my weight 130kg four reps. Just some stats give me tips pls pretty confused at this point.
This new generation is funny just do work forget the bullshit.
How many times a week did they train? Did they get more than 48h rest for the muscle or less? Thats important to know
How should i do normal sets if after 10 reps i cant do another 10 with the same weight
Can i do a training for strength ans hypertrophy in the same day? Will it work?
He needs to eat more calories and rice isn’t a very good way to get em
I wanna build muscle and gain strength, so would it be smart to switch drop and normal sets every week or random with every different exercise so your body doesn’t get to used to the exercise??
Seems weird that this would be better for gains considering that drop sets decrease overall volume
Me: What’s your favorite brand of adult diapers? PictureFit: It depends. Me: Awesome!, I’ve never heard you so decisive! PictureFit: I didn’t say, it’s Depends. Me: Oh… never mind.
.
I’ve gotta say, it’s allot easier to watch with these cartoons than some beefhead
Can you keep lifting all day until you cant lift at all or will that work, like lift then maybe if you have time an hour later lift again and so on
I did like: 2 sets of super heavy to target strength, 2 sets of relatively heavy to target both of the world, and a single drop set to target hypertrophy
BUUUT…..
Small sample size means this result could be an anomaly.
i’m concerned that i might be building strength rather than mass.
What about doing both? For example on my bench press I’ll do 5 sets of increasing weight (185 12x’s, 205 10x’s, 225 8x’s, 245 6x’s) then 5th set is a drop set, 245-225-205-185…. down to just the bar
I think the point of drop sets is to make the overall reps count as one set, such as ‘running the rack’ would be classed as one set. How I do such anyway and have always thought it should be?
You can also look at it as,
Push up plank pose vs Push ups in gen, Latter gains endurance while the other gains strength
so what you’re saying is… i just need to do scenario one.
thank you!:D
crazy physique i cannot see any weak points at all everything on your body is balanced
Normal sets makes people stronger so in the long term they will be able to lift heavier weights meaning more muscle growth and more strength
I call this “suicide sets” or “The gauntlet” because there’s like 16 different weighted curl bars.
What I do instead is start the first set on a much lighter weight, so that I get more repetitions, my muscles are adapted to that exercise and that I can understand and perform the exercise more efficiently and technically. Then I increase the weight progressively with each set and try to do maximum reps.
More size with one, more strength with the other…..Answer: do both!
my goal is to get stronger but also look juicy / ripped as if im on steroids
Jeff is so tight with money he builds the Greek God Bod so he doesn’t have to hire a pro model to represent
Why not do the study with a multi-joint movement that recruits more muscles?
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.
you can combine the two and go with heavy weight to failure than drop one or two drop sets
Why do both set types have a 12 rep max? The entire point of dropping the weight is to do more reps. It’s no wonder the normal set people were stronger because they were doing the same amount of reps but with the same heavy weight.
these studies use the formula of 3×12 which is ridiculus. Just take every set to failure especially on dropsets
This guy is the man. He’s always dead on point with his info.
The best method would be doing normal set workouts and the very last set as a drop set
So the smaller stronger guy beats up the bigger weaker guy. Got it!
What does that mean for you? That means you’ll be big but weak as fuck! I rather be stronger and quicker than just look like it. Another words I rather would want to actually be stronger, quicker than I actually look
What if we did 3 drop sets vs. 3 normal sets? 3 drop sets must be the winner, right? More volume.
This guy, castleberry, and mike hearns the only natty guys in the history of bodybuilding.
do metabolite techniques really work for back? i though they are better for arms, shoulders maybe even quads but i dont know about back reaction guess everybody respond differently to different techniques
I hope you will get a bigger following now that you have won Mr. Golden Era! Congrats, you really deserved it. To me it was always difficult to understand why you haven’t got a bigger following
Congrats to winning Nicks Strenght and Powers Mr Golden Era 2018!!!
Yo yo yo #BlessedAF great video yo, im dying to get me some of those shorts
Tempo and rest periods are not so important, What really matter is volume and intensity overall
Can you please give us a free workout plan for intermediate lifters???