Drop Takes hold Weight Lifting

Hey It’s Pete Hartwig here.
In this video i give a quick explanation and demonstration of both supersets and dropsets..
There are many different ways to do supersets and dropsets..
Supersets.
A superset is where you pair two exercises together and alternate between them. You can do this alternating similar muscles to really fatigue that muscle. Or you can alternate different body parts to get more work done in a shorter time frame. Below are a few ways i superset exercies:
Pre-exhaustion (same muscle):
Dumbbell flyes superset with bench presses..
4 sets of 12 of each exercise with 60s rest between each exercise alternating between them. You pre-exhaust the chest with the flyes and then finish with the compound bench press..
Post-exhasution (same muscle):
Lat pulldown superset with straight arm pulldowns..
4 sets of 12 of each exercise with 60s rest between each exercise alternating between them..
Both these exercises work the lats but you start with the compound, then finish with the isolation to further fatigue it..
Opposing muscle supersets:
Leg curls superset with leg extensions.
4 sets of 12 of each exercise with 60s rest between each exercise alternating between them..
After you work the quads and wait for them to recover you can hit the hamstrings..
You can also do supersets with any other combination:
e.g. Shoulder press and calf raises. You might do this at the end of your workout or on days where you want to bring up those particular body parts for some extra training..
Dropsets.
Dropsets are where you perform a set but then lower the weight and keep going. You can dropset once, or multiple times. A few examples that i use are:
Start with 12 reps at a weight that is hard to do 12, as soon as you finish the set lower the weight 20-25% without resting and do as many more reps as possible..
You can drop set multiple times also:
e.g. The method is the same as above but instead of finishing after the first drop, you lower the weight again and keep going again..
e.g. You might start with 60kg for 12, then drop to 45kg and do 12 more, then drop again to 30kg and do more again etc. The more drops you do, the less you drop the weight each time..
You can also do dropsets with a specific number in mind..
e.g. 30 rep drop set. Start with a weight you can do 12 reps, after you do 12, drop the weight and do as many more as you can, repeat this until you get 30 total..
These sets are a great way to lift the intensity of training, create more time under tension and help stimulate muscle growth.

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A new study on drop sets recently came out from Brad Schoenfeld and his colleagues. In this video, we’ll take a closer look at the study comparing drop sets to normal sets..
Study: https://www.researchgate.net/publication/316737343_Effects_of_drop_set_resistance_training_on_acute_stress_indicators_and_long-term_muscle_hypertrophy_and_strength.
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Hi guys. It’s Matt Tapper again for HowCast. Today we’re going talk about what is a drop set..
What a drop set is, basically after your muscles are fatigued, you’re going to drop the weight and continue to work out reps until you fatigue that muscle even more and more. Now a drop set is not something you’re going to use very often because it really breaks down your muscle. It’s something you’ll always want to use near the end of your workout. Like while your body’s already fatigued and tired and you still want to knock out a couple more reps you drop the weight off of whatever exercise you’re doing and you continue and you continue, and continue, and continue. Once you fatigue again you drop it down and keep going..
All right. That’s an awesome way to touch those smaller or deeper muscle fibers that are harder to hit with the heavy weight. You’ll get some awesome results. But remember guys, it’s very taxing on your body so you should not do it every workout. Choose maybe one time a week or only for the very last set in your workout. All right guys so get out there, do some drop sets, have a good time, and stay safe.

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The way you perform your sets can make a huge difference in the amount of muscle growth you can experience from your training. In this video, I’m going to break down 4 workout scenarios using the bench press as an example and detail how you want to perform it for maximum gains. From supersets to drop sets to straight sets, each will be shown so you can see which is the best when you want to build size or strength..
First of all, it is important to differentiate between size and strength goals. While these two usually go hand in hand (particularly when you are just starting out and are experiencing newbie gains) they do tend to drift further apart the deeper your training gets). If you are chasing primarily strength goals then you will want to focus on any training set structure that allows you to achieve the highest strength output in your session..
It is here that straight sets rule the day. The example shown in the video uses a 10 rep max for ease of math however, everything demonstrated can simply be scaled down to a lower rep range (closer to 3-5 reps per set) with the idea being to physically and mechanically overload the tension generated in the working muscle and build a better neural adaptation to the stress to spark strength gains over time..
When you get into the more advanced training strategies like drop sets and supersets you are doing two things that start to interfere with your strength training. First, you are taxing the muscles in a way that could make it difficult for you to come back and train the movement again a second or even third time that week. This could compromise your ability to build the neural connection needed to see improved strength as quickly as you could..
You also start mixing the signals you are sending to your muscles as to what your training goal is at the moment. If strength is the main focus of your training then you will need to relent on the inefficiency created by pursuing hypertrophy. Strength training requires efficiency of training. The two do not go hand in hand in this manner. As stated earlier as well, you will get size gains from your strength training so you do not have to feel as if you are completely abandoning the cause because you choose to train with straight sets..
As for drop sets and supersets however, something interesting comes into play here. When selecting the exercise that you are going to perform you want to be sure that if you are doing agonist agonist supersets that you choose an exercise that is complimentary to the shortcomings of the first exercise performed. In this case, the bench press does not provide resisted adduction of the arms to and past midline on the chest. The standing cable crossover does. Pairing these up in succession is a great way to tax the chest and apply a stimulus for growth..
Here you would want to forego the pursuit of strength however and look to maintain the volume of the bench press as you fatigue. It would be important to allow the weights to drop if needed in order to keep the 10 reps shown in the sample..
Pre-exhaust sets are another way you can train these two exercises. You would simply change the order in which you performed the crossover and bench. In this case however, the bench press loads would be significantly compromised leading to a decreased effect on the chest than the previous methods. This is not bad however, just understand that this would be a better technique for training the triceps as an accessory to the bench press to improve their contribution to the lift without having to sacrifice full range of motion and perform partials..
So as you can see, it matters how you perform your sets. If you want a complete program that matches your current training goals and shows you how to do every set in a step by step manner for best muscle growth and gains, be sure to click the link below to get started training with the ATHLEAN-X Training System today..
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When it comes to the quest of maximizing muscle growth, a variety of different training methods are often employed. One popular training method, drop sets, are a perfect example. First off, what are drop sets? Drop sets simply involve performing one or more sets with a lighter weight immediately after you finish your heavy set. You can do drop sets for arms, chest, back, and so on – you could even do a whole drop set workout if you wanted to. They’re typically used to accumulate volume in a shorter amount of time, achieve a greater muscle pump, and elicit more metabolic stress than you would with standard straight sets. Which would theoretically mean that drop sets can lead to better muscle growth and mass gain. However, given that recent research has revealed that metabolic stress may not be as important for muscle growth as we once thought, it begs the question as to whether drop sets are worth incorporating at all, or whether sticking to normal straight sets would instead be best. That’s exactly what I’ll cover in my video, where you’ll learn the benefits of drop sets, whether you should do drop sets or not, and if drop sets can build muscle faster than normal sets..
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Drop set studies:
https://www.ncbi.nlm.nih.gov/pubmed/28474868.
https://www.ncbi.nlm.nih.gov/pubmed/?term=28130627 https://www.ncbi.nlm.nih.gov/pubmed/28532248.
Failure studies:
https://www.ncbi.nlm.nih.gov/pubmed/?term=30036284.
https://www.ncbi.nlm.nih.gov/pubmed/28965198.
(Triceps Extension exercise illustration used is property of and copyright WorkoutLabs LLC)