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How to Use Drop Sets in Strength Training for More Muscle Gains You can overcome plateaus and build more muscular endurance and strength by using drop sets, which call for heavy, low rep sets.Drop sets are weight training sets in which the weight is decreased in each subsequent set when performing a group of sets. A set is a group of repetitions of a single exercise.
A repetition is a single completed execution of an exercise; for example, with a bicep curl, one repetition would be the action of raising and then lower the dumbbell.Set 1: Choose a weight you’d fail at 4-6 reps; Set 2: Strip weight by 10 lbs / 8-10 reps; Set 3: Strip weight by 10 lbs / 10-12 reps; Set 4: Strip weight by 10 lbs / 12-15 reps; Set 5: Strip weight by 20 lbs / 15-20 reps; Rules: 1 st set should be heaviest. No rest in.The drop set is an advanced technique that can be utilized by athletes looking to build muscle and strength quickly.
Drop sets work by allowing you to increase the amount of work that you perform.Drop Sets Are the Secret to Building Muscle Fast At its base, a drop set is simply a technique where you perform a weighted resistance training set of any exercise to failure, drop some weight, and then continue the set with that reduced weight to failure, then drop more weight.“Dropsets are used to create massive muscular and metabolic stress,” says Smith.
In short, they make you bust your ass—but they build muscle. You should do one “drop” if your new to the techniqu.Drop sets are nothing more than one long set that reduces the load as the lifter fatigues.
Proper warm ups are essential because this type of workout puts a Build More Muscle, Drop Sets. Posted by admin on April 30th, 2010. Posted in Training Tags: Bodybuilders, Bodybuilding, Build Muscle, Drop Sets, Training.Drop sets allow you to fatigue and stimulate a wide spectrum of muscle fibers.
This maximizes your potential for growth. As such, if you only ever train in the 6-12 rep range you are missing out on gains. Implementing drop sets into a properly periodized training plan will increase your chances of reaching your muscular potential.Drop sets can take many forms and can be done with dumbbells, barbells, weight machines and even with bodyweight exercises with added resistance. Typically though, you perform a set using a heavy weight for six to 10 repetitions, then reduce your weight by.
Drop Set Weight: The load is commonly reduced by 20-25% with each drop. You can use smaller drops, but that would make it harder to reach fatigue. You can, of course, use larger drops (5 to 10%), but that would reduce the number of reps you can do.You can use many different training methods to build muscle.
Pyramid sets, drop sets, straight sets, and wave loading are all very popular and can enable you to put on muscle. However many trainers choose to increase the weight they’re lifting in every set a concept known as ramping which can be extremely effective for building muscle.1451 Bowen Road, Nanaimo, BC, V9S-1G4. Staff/Member Login.
English. French; German; Italian.Drop sets with a muscle group as big as the thighs or back would be exhausting because of the weights you would be able to use.
Training equipment suited for drop sets. Drop sets tend to work best for an exercise that allows you to decrease weight quickly and conveniently.Drop sets can be a decent way to shock the muscle tissue into growth, but is far from optimal due to the sub-maximal loads being used and type of muscle fibers being recruited.
Instead, let’s use a more effective method of drop sets that keeps loads as high as possible throughout a set. This will help to produce a maximal training effect.Drop sets is a technique where you drop the weight each time you do an extra set. For example, let’s say I’m doing the seated barbell shoulder press with 185 pounds on the bar. I’d first do a set of 8 repetitions and rack the weight.
I’d take 25 pounds off the bar and immediately do another 8 repetitions.
List of related literature:
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| from Natural Bodybuilding |
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| from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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| from Science and Development of Muscle Hypertrophy |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Power to the People!: Russian Strength Training Secrets for Every American |
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| from The Active Female: Health Issues Throughout the Lifespan |
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| from Bodybuilding: The Complete Contest Preparation Handbook |
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| from Science and Practice of Strength Training |
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| from Optimal Muscle Training |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
235 comments
2 cups of rice holly shit, that is what we use to feed a family of three for a meal
how long would i rest in between drop sets, say i went heavy 6-8 reps dropped the weight and went to failure how long would you rest for the next set
drop set workout is for every part of body or for only bench press
Bit I always wondered about: how much weight should I cut down for every drop? Is there a rough percentage I can rely on? Because I often find that I drop too little or too much.
I’m coin-ing the phrase right now: The Hourglass Workout
I start at 50% rep to failure, 1 minute rest, 70% rep to failure, 1 minute rest, 90% rep to failure, 1 minute rest….then back down to 70 and 50. It ends up looking like the double pyramid since the lower weights have more reps.
Thoughts?
Subbed you and I will come back in a month to report my gains, if any.
Pyramid training is the process of putting heavy things of top of each other until a pyramid is made ��
RPE based programmes are in a way pyramids when you think about it.
You are best teacher…fuck Arnold and golden era������������������������������
Science shows otherwise…to failure…shouldn’t be done too often.
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
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..��
If multiple repetition ranges are so great, are multiple power rangers better?
I question I wanted to ask.
Can it still be considered Pyramid Training when I adjust my rest times instead?
Eg. Keeping the ‘weights’ at 75% 1rm, but starting at a rest period of 45 seconds, and adding 5 seconds after every set.
I only o drop sets for biceps and triceps and only on the last set!
Only two sessions??? I do five sessions with flys and presses
OMG lawd have mercy.
The reason why drop sets are “bad” is because training to failure is scientifically proven to be inferior. When training to or past failure (which is what drop sets are) you’re best saving this for the last set of a given body part.
Once again stop listening to this tiny fool of a man. Search Jeff Nippard and see your gains blow up, following someone who puts peer reviewed research and science to back any of his suggestions
Elliot= Boss! smart as fuck always good advice and even good life advice thanks homie ������
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
Aaaaaa, I was attacked by a V-Shred advert at the beginning of this video. Now my somatotype is out of sync with my coffee
Use all. Got to work out till them musle can not lift any more, then do 20 more reps, all in one set. Got to punish them muscles, it’s all about feeling them muscle growth and development not pushing or lifting them weights.
It works for me I change it up One week I’m girl from very light To extremely heavy Permitting upwards The next week I go from heavy to light
I do drop sets but I third the weight three times per set. Seems to work so far.
flat pyramid loading… soooo, not really a pyramid at all then. got it.
I’ve found that pyramid training is a useful tool to target strength endurance and hypertrophy components. It also helps me identify certain weaknesses I have in different rep ranges. E.g. I’m able to bench 70kg for two reps (in ascending pyramid) but have trouble with 60kg for 6 reps. This helps me program for this weakness and I’m a happy camper using pyramid training. Also, minimal rest in between keeps it intense and fun:D
This was a great informative article but it would have been nice if you told us what system most natural bodybuilders use.
One of the better use of drop set I seen is from athlean-x when doing 7’s on bicep. Instead of one weight he uses heavy for the first bottom half since it’s the easiest. The second is lighter then the first since it’s harder and so on. Check his video out
shoul you do a drop set at every excersize or just the last one?
thats how i’ve trained since day 1, dnno if its that gud x) Its the best to avoid injuries for sure tho
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
Is this a new account I was subscribed to your channel and all your videos show up at my notifications and it just stopped and I checked it shows me that I’m not subscribed what’s wrong?
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.
This reminds me of Eddie Hall and the training he does. I can see how it makes sense, which I like. For what advice should be followed other then the one which makes sense?:D
Nice video again! We are trying myo-reps at the moment! Not very common but very effective too. You do one set closely to failure. Then you do up to 5 mini sets with 5-15 sconds rest inbetween. It is self regulating so to say. If you only can do 3 mini-sets until you reach failure you stop and try again next workout until you can do the 5 mini-sets.
Really like it. Works best for isolation exercises of course not for squats or deadlifts.
One inspiring guy (if natural) is this here: https://www.youtube.com/watch?v=6mMX5bwAHRA&t=302s
80 years old and looks great…hope you don´t mind linking to the video
I kind of do pyramid training, but over an extended period. Day one I do 3 sets of 30 reps, day two 3 sets of 25 reps with heavier weights, day 3 up the weight again but drop to 20 reps, then 15 then 10, then go back to 30 reps. So each gym session is the next level of the pyramid.
This is Arnold’s badic training method straight outta the Bodybuilding Encyclopedia but he never called it “Pyramid”. Therefore, the Governator predates the pyramids
Luv Luv LUV the “Pyramid Scheme” meme/joke there @ the end!!!
Might try this method on my weak ass tri’s. Hopefully build more bulk and definition in my arms.
When I was a teenager in the late eighties/early nineties, everyone trained with pyramids, but no one seems to train like this nowadays.
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
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
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.
Wow this was meant to be. I was just doing drop sets last night. I thought this was an old video but it dropped only two days ago. Thanks so much Scott. You were the first ever fitness video I watched when I was just 15, Im still watching man, keep up the great moves
I like your newscaster style of presenting. It’s interesting and a nice change from the super informal style found on most of YT. Thanks for the vid
I know it’s not related to this specific video, but I figured I’d rather post a comment here than under an older video of yours, I hope you don’t mind.:) My question is on supplements, namely Glucosamine (be it sulphate, hydrocloride or paired with Chondroitin or any other variation that I haven’t heard of): I am taking a dose of 1g (my pills are made of Glucosamine Sulphate) a day for its presumed joint protecting properties. Is it any good or am I just wasting my money on that? Side note: I used to have shoulder pain which has been eased to some extent, I feel it less regularly nowadays, is it just a coincidence? Maybe you could go in-depth on this topic of joints and discuss whether there is a worthwhile supplement for them or not(?)
Thanks for the great videos, keep it up! 😉
Drop sets and super sets are the way to go for sure. That pump tho..
I find the up and down with 1-2 tops sets to be the most natural feeling and most conducive to strength+hypertrophy progress. Straight sets either start to easy or end in failure I find, unless I rest for over 3 minutes
i’ve done pyramid training from day one, just never knew it had a name. it just seems obvious to me that you should start with a lower weight to warmup and repout while getting ready for the more powerful sets.
interesting, I’ve done this a little without knowing it was a thing, i like the idea of different weight and rep ranges, counting 3 sets of 10 all the time is too boring
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 use drop sets as a way to keep a workout going when I can’t lift my weight anymore. For example on arms day I keep going until I can lift the 5KG dumbbells anymore
Using a weight stack I train my boy starting with the lighter weight
1-2reps
Rest
2-2reps
Rest
32reps…
and so on until failure then rest then for 3 minutes
Then starting with the last ( failure) weight. Pyramid down to the start but thing time each set to failure = rapid results.
All muscle fibres fryed twice a week
So the title of the video should be something like “How to properly utilise drop sets for gains” rather than “why drop sets don’t work” because drop sets DO work it’s just people do them wrong.
1:28 Get stronger and not build any muscle?? Can someone please tell me which video/videos he’s referring to?
I just started alternating, drop sets to failure, regular to failure.
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
This is a very clear explanation. Thank you for skipping the hype and getting straight to it.
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.
Flat loading to me has always made me feel lazy in the gym, (that’s not me saying anyone who does it is lazy and doesn’t have great results) I would rather do a few warm up sets get to my heaviest set and THEN start counting my sets, ie 3-4 sets with my heaviest weight/set of course you have to take volume into account given the intensity. Ive just done this so long for the most part that doing only one working set per exercise leaves me feeling like i could/should have done more (and yes i’m well aware of dorians later blood and guts workouts lol)
Hello! Download my app that makes it easier to perform supersets! You choose your exercises and this app tells you when to switch and when to rest. Enjoy! https://play.google.com/store/apps/details?id=com.Noobdev.sspt
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?
This the guy that was all about drop Aka burn sets untill he started cheat recover program
I only watch your videos bro. I feel I can trust your information the most.
He needs to eat more calories and rice isn’t a very good way to get em
Just added dropsets to my workout thanks guys I needed a new challenge
Would you recommend drop set to build strength and cut weight for a Muay Thai fight?
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.
This guy is the man. He’s always dead on point with his info.
do drop sets at the very end of your sessions, just to make sure you can’t lift anymore. done!
Hey ya scott,
Do you still doing the “Versus series”?
Can you do “Tricep dip vs Skullcrushers”?
I am really want to knew which one to choose for my trishoulder day…
Thank you very much,
Hope this doesnt bother you ��
Love how he states where some info is written, then states didn’t read it know, also your bald keep that up
Massive shipment coming in from Russia if you need to restock on anything ��
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
He’s exactly right. Supersets are training antagonist muscles. Compound sets are training the same muscle or muscle group back to back. A lot of ppl are misinformed about supersets
My variation of reverse pyramids is doing half the reps on the way up. It provides sufficient warmup to the dorian set, without too much fatigue.
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.
This guy is better than 90% of the YouTube fitness gurus spewing shit from their ass mouths
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!
What about training in the Reverse Pyramid style with a 5:3:1 warm-up set? (I know you briefly mentioned warming up, but this may be a more helpful definition)
For example5 reps @ 50%, 3 reps at 70%, 1 rep @ 90% with 90 seconds 2 minutes in between each before the working set.
This seems like you’d still get the CNS benefit and heavy lifting benefit without as much fatigue.
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.
Millions of people have the precious gift to get rid of fat but never take advantage of it. Just go and Google Fat Blast Formula to unlock your weight loss potential.
U guys are doing drop sets �� i’m doing increase sets of 3 sets 3rd is most heavy one��…am i doing wrong��
Total noob question here.
If I was to do a structure like the following ( which I often do) would this be pyramid style training or something else?:
set 1) 10Reps @70% + 2 to 3 Reps with slightly more than 70% (eg. going up 1 weight increment in the dumbell set for the last 2 to 3 reps)
set 2) 8 R @ 75% + 2 to 3 Reps with slightly heavier weights than 75%
set 3 ) 6 R @ 80% + 2 to 3 Reps with slightly heavier weights than 80%
etc
In other words, never sacrificing on total reps per set but giving yourself the ability to vary he weight within the set? I find those extra few reps on each set make a huge difference to how hard you feel you’ve worked at the end of the workout.
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
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.
what makes u great trainer is that u are humble and don t sound arrogant respect from italy!
Not to be nitpicky, but I think at 4:43 you meant to say “potato potato, tomato tomato”
“I’m doing alright” ��…. Haha that was hilarious for some reason..
Recently, I did high reps lower weight…and each set I raised the weight but lowered the reps….what is THAT called? It seems to be the reverse of a drop set.
I’m 6’3″, 210 pounds, 4% bodyfat.
I curl 115, squat 575 (3 times), deadlift 145, and bench 335.
this video made pyramids sets really clear: https://www.youtube.com/watch?v=fpGmk-0uOnc
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.
Isn’t that pyramid where you got up and down be called a Emordnilap pyramid? ����
I use progressive overload, but then i drop my weight to my starting weight and max out.
I eat About 500 gram meat pr.day: fish, Chicken etc.
About 160 gram: Rice, pasta, potatoes
And About 400 gram salat
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
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?
Your video’s really help(ed) me out a lot Elliot! Thank you so much for all your Advise
How much time should i take a break after finishing a whole set of superset?plus which one is better for fat loss?
Do we need steroids for muscle building or not and say about how to track our burning calories by our work outs
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.
No overload in bodybuilding. It is a mythes developed with the massive use of anabolics, that one should overload. NEVER! Just the rigthweigtht to do 8-10 reps in a very correct form and with a rather slower speed!
Today i learned that i’ve been flat loading. Had the most fun lifts with it!!
Very good video and now I’m looking forward to your next video. The one about where you support Jeff’s squatting tips:)
Funny how most video questions for Elliot look like they were filmed by a potato.
Never ever do drop sets on compound movements. Trust me on this one guys
Are the weights he is lifting during the bicep curls at 2:46 in lb or kg?
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.
You want a plate of brown rice that scares the shit out of you. Perfect.
Watch this video for some tips on how to build muscle injury free; https://youtu.be/qjZThYI3Lg8
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
Would starting out for increase muscle growth via drop sets, then conditioning strength thru traditional sets work?
Wouldn’t push ups and rows be opposites? And pull ups and dips be opposing too? Are dropl
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)
Im willing to be recruited but only if we selling the BCAA goodness.
Drop Sets work just fine people are just lazy with their training.
Always train to failure.
Scott looking more and more super saiyanish with each video ����
I always find it weird to get Vshred commercials on these videos lol
can someone explain the benefits and negatives for the opposites of dropsets. meaning that you increase the weight each set instead of decreasing.
Thank you for answering this question. I am getting ready to compete (figure) and have come a long way but recently hit a plateau (like who doesn’t, right?) Well, I think drop sets might help me break that plateau. I have not trained like this consistently but this little switch might make some difference. We’ll see:)
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?
Isnt it good to break plateaus? I mean you just did a low rep heavy set and then forced the muscle through it, to struggle until complete failure.
I LOVE dropsets. I feel it’s a fun technique to safely train beyond failure for us men over 40 and 50. Thanks for another great discussion Laurence.
what about spherical training where you just go round and around and make fuck all progress this is the most implemented training protocol and perhaps the most fascinating of all.
Drop set on your final set. I drop set on every set once and injured myself.
yo man can you took at the gravity transformation youtube channel and give your thoughts on it?
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
after how much days i need to change my Exercise of a spefic muscle.?
I wish people would realize the old school principle of “shocking” the muscle. No one routine is perfect. Integrate various techniques and keep it shifting. Do traditional sets, then drop sets, super sets, low weight high reps, high weight low reps, do low weight then high weight. High then low. Take a complete week off and don’t work anything and revisit the muscle after a complete week of healing. All sorts of technique shock the muscle and make major gains. Keep the muscle guessing.
There’s more than one way to work out and what works for some people doesn’t work for others. Supersets are well documented and if you do the research on it, you will find that not only am I right, but a lot of bodybuilders do them to push hypertrophy to its limits.
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.
where do we have to send our questions? comment below or there is some email or what? plz help.
People on roids will have a very different experience than the rest of us.
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.
Some people will use a superset for the same muscle groups, for example 10 reps chest press followed immediately by 10 reps chest fly with no rest in between
Very refreshing watching a fitness channel that you aren’t sold something at the end of the video. Too many pushas on these YouTube streets lately.
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.
For the last 2 years I’ve lifted unintentionally in this double pyramid style but I don’t understand why in the video altering the sets/reps in a way that benefits your CNS isn’t mentioned. I did a progressive overload starting with reps at 16, 12, 8, 5, 5, 14/failure. You’re pyramiding up and then your “pyramid” down is more like jumping off a clif but the pump is insane and by the time you hit the first set of 5 reps you’re either ready to go, or by the time you hit the second set of 5 you’re ready to go and then you blast blood into your muscle with the set of 14 to finish it off
hi, i can’t stand Brown rice… is white good also?
Thank you!!
& hope to see new videos soon:)
Are drop set super sets better than super sets or drop sets? Since I been going to the gym I call everyone Bro now
That’s the way I’ve been doing weights for 8 months and my weight trainer didn’t like this method. I think its worked because based on 5 rep max:
Bench: 45->185
Deadlift: 65->330
Squat: 75->275
Btw I started with the pyramid method when I started lifting 8 months ago
Either you’ll gain muscle, the difference is one will make you stronger than the other
Hey Eliot, what’s your opinion for super set on same muscle group. let say for example for back reverse pull downs on lat machine and right after that reverse grip bent over rows with bar
Can someone answer this then, if I’m doing incline skull crushers with ez bar and go right in to incline close grip bench, is this not considered a superset because they’re not opposite groups even though I’m doing the exercises one after the other with no break??
If I do a drop set, it’s usually on the last set of an exercise. I’ll give everything I have until failure, then drop some weight and go to failure again, maybe twice. That way I know I completely exhausted whatever I was working on. It’s too much to do on every set, you’d never get thru a workout.
Do both, one day super, the next drop. Either way do cardio first before lifting on the same days. Lol beats mode
When you can’t perform drop set since you’re already lifting the lightest weight
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.
You’re all mixed up… tricep pressdown is a contraction exercise… to do the stretch portion you have to face away from the weight stack and your elbows have got to be up behind your head ifor stretch portion, for the triceps!
Nice, the purpose of the vid was make drop sets better…nice… professional
The good thing about building real muscle is the strength comes as a side effect.
hey man I really need help bro I don’t want to get big I just want to get ripped what can I do?
Pre-exhausting is when you isolate a muscle first and then use a compound exercise to hit that muscle again. These are for when a compound movement would weaken one muscle before the other muscle is fully exhausted, so you would use an isolation exercise first to pre-exhaust it. For instance you can use the pec deck to pre-exhaust the pecs before benching if you have weak triceps that give out before your pecs do benching. Pre-exhaustion can be a superset, but a superset is not pre-exhaustion.
Should beginners use supersets and dropsets? I Started weight lifting 3 years ago but the purpose was to lose weight and I’ve been training on and off due to injury until May this year which I have decided to reshape my body( want o look like fitness atheletes). I train 4 times a week, split my workout into back and biceps, chest,triceps and shoulders, legs,abs and grip. I train back and biceps,chest and triceps twice a week(rest between 48-72hours)I cant train my lower body at the moment because I injured my glute and hamstring a bit so Im stop training because I don’t want to worsen the condition. I take my training very seriously! I don’t use pink dumbells! I lift heavy and increase weight when the weight is too easy to me. I push myself until failure. I noticed I can deadlift 160lbs(just started this exercise 1 month ago),leg press over 300lbs,leg extension 160lbs but I’m really weak at squats! I stuck at 105lbs for months!!! Can someone of you guys give me some suggestions? Thanks a lot!
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?
Hulse: LOL! Super sets are not limited to antagonist super sets. There is such a thing as agonist super sets.
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.
i agree some will go easier, but ironically you have shown me drop sets years ago and i utilized them and got tons of benefit. although i never went easier.. i always lifted my damn heaviest each and every set where i was training metabolic conditioning as well.
Body builders and fitness experts tend to make muscle building so complicated. If you work out with progressive overload for many years, muscle building will naturally happen. Of course, Those methods are some of ways to increase strength and muscle mass.
There are too many programs and methods. Just because this method is supported by many experts and theses doesn’t mean It always works. So, you should test it to see if It works for you.
But, I see many people using pyramid sets in a gym. This is not so difficult.
Dorian Yates never touched high reps, so I have my doubts that they are necessary to grow the type 1 fibers. Any time of progressive overload will inevitably grow both types, because they have to.
Yeah technically supersets are any movements done in succession with little to no rest. And dropsets can fall under this category. Compound sets is another term. Push ups to db flys or push ups to squats. Or push ups to bb rows. All supersets or more accurately compound sets. Supersets usually indicates more than 2 movements in a row.
So I shouldnt countinue to do your chest workout program? Cuz every exercise starts with drop set?
I usually go as heavy as possible to failure in rest pause method until I can’t lift it at all and then drop some weight repeat until the lightest I can go and still feel some burn.
Hi I was wondering if you could make a video about visceral fat as some trainer use it to scare consumer in purchasing their fitness programs, Ty for reading this
It would kill your views but this should have said in parenthesis, (this is for members of planet fitness) lol.
You’re doing so good bro, keep your videos chill and calm like this when you’re sharing the literature
i dont do drop sets, i prefer and more comfortable in normal 3sets of same weight..
Yes I agree cant even believe it. we must kill the bad fat and belly first to get the 6 pack.And I heard that most of the celebrities used to follow to kill their belly using this 7 food items.if you are serious go for it now bit.ly/18b5AlJ?=jqfev
I usually can do bicep curl using 16 kg..but last week i couldnt even lift 16 kg..is this mean my muscle getting weaker or exhausted..sorry im a beginner..sorry bad english..
I do supersets a different way.. Let’s say I was doing chest, I would go from bench press right to flies, or Biceps when id go from standing dumbell curls right to hammer curls with no break inbetween
Love drop sets. Forgot about them. Guess I know what I will be doing starting today. Maybe I should try it with my meals..eat till i am full,,,the move to the next meal,,,lol
My friends dad went to a doctor in Hamburg, Germany who had unbeknownst to him chiropractical tendencys (doc’s an orthopedist). He suffered from kneepain, the doc went ahead and riped a leg-tendon(i cannot tell which since im not into med) right through, which my friends dad thought might be damaged beforehand. So yeah im kinda sceptical on the subject.
Yo Elliot! When training for strength, is supersets then to hard on CNS or can it cope with it? Thinking since breaks are usually pretty long it would be timeefficient to superset the strength training?
lol I was hoping drop set meant taking long breaks between sets, turns out I was wrong.
I shall name my technique, the lazy set:P. Owell I get results doing my way ^^
yo ive been eating like jay cutler and man im gaining weight like crazy also packing on serious size
Been hitting the drop sets.. Time to pound the brown rice.. Thanks Bruh!
Hahaha sitting down to a bowl of rice that scares the shit outta you ��
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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 ✌️����❤️����
Maybe not… I guess Pre exhaustion would be a bicep curl, before doing some rows or something…
if you people need to get ripped a lot faster without spending a single another minute in the gym, then you have to look at this online video SIXPP.COMSunshine had never tasted so sweet as it did at that moment.
Hey there, have you tried “MUSCLEADER (look on Google)? There you will find a good free video demonstrating the way to develop visible muscles quickly whilst losing fat as well. Kev or many other guys like him had positive results applying this methodology. Hopefully it will help you too.
I have done 1rep pyramids before for example bicep curl 5lbs 1rep. Then 10lbs. 15lbs. 20lbs etc. Until failer.
Why not just do a few warmup sets before doing a reverse pyramid training scheme? That should get the nervous system ready for a heavy set without fatiguing your muscles.
I am an obese woman. What are good supersets for me? How long before I switch them up? Thanks for reading. Love your info.
Drop sets work when you go for full exhaustion using each weight. What Scott is saying is correct. I do 5 drops with 4 sets and the last finish of each drop set is one push up, yes usually only one, rarely I am able after 5 drops to do 2.
It is about push 4th type of muscles to grow. It is only when your muscles know that you barely survived an attack of a wild animal. You have to give 100% so the next time your body says: Oh I need to be stronger, I almost died.
I would love a sit down between you and Dr. Stefi. Btw, I lift underwater pyramids, great resistance and breath training too. �� lol
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
Talking about failure, it should be reach regardless of whether or not you’re using dropsets
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
hey, how about rev pyramid? until you cant even move air?:P
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
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???
Thanks Elliot bro your advice is always appreciated ��������
Bi-to-Tri super sets are fun. Biggest pump. I just wish I could do it more than once a week. Then again, I probably could, but I wouldn’t be as fresh for the second time that week and then the next week again even less fresh.
Recovery is king.
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
I’m glad I found this video made me realize I was plateauing and not going as hard with the drop sets, thanks!
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 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 problem I see with pyramid, aside from fatigue and CNS unpreparedness with RPT, is that every set stimulates a slightly different adaptation, and so its a mish mosh of apples and oranges, which becomes a mess when it comes to analyzing progress because rather tracking one set of metrics, say reps at a certain %1RM, it becomes reps at multiple %1RM.
Furthermore, the fatigue carry over from one intensity to another obscures fitness improvements making ascertaining progress to any degree of reasonable certainty questionable. The double pyramid solution doesnt solve these issues.
Sigh so over complicated.
Do your heavy set first… Obviously warming up to final set. Eg Bench press
Then few sets to stretch the muscle out and fatigue it. Cable fly
That’s all the ‘double pyramid’ at the end is.
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.
got up to get a glass of water and paused the video at 4:23, LOL
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
Ive always just called the ‘double pyramid’ ‘pyramid’ sets ie working up then back down the weight over multiple sets. what I now learn is the standard pyramid Ive always just called progressive sets, old habits an all that lol
Yo Elliot, I m in my cutting phase so will it be a problem for doing supersets or dropsets..??
I don’t go for 8-10 reps I until I can go anymore or I stat bring form how do you feel about that?
If your girl never gave a blowjob just use tutorial from 3:33 3:37.
yo elliot! great video. I like how you keep it real with the advice. its true there is more than one way to build muscle and trying both methods is great advice.
When you are working out because your gym is closed the pyramid is great, at least for me. I do not have a lot of weights and this helps me a lot with what i have
So if you are doing a drop set let’s say you normally do 3 sets of 8-10 reps put on your first said you only do say 6 repetitions so you want to do a drop set immediately after so you drop down five pounds and hit the 8 to 10 reps so is this set at lesser weight considered the second of your three sets or still considered part of your first set meaning you do three sets where you do wanted the normal wait and then one of the Lesser weight and do that three times?
Every time I do drop sets a good looking girl comes over when I an trying to get 1 lift from a 2kg dumbbell.
Are all the research subjects you refer to in your findings, male?
How many drop sets is good per workout? Is it best to do it with all exercises, or mix it up?
Crazy clip. Fantastic movie. My older brother had been a fat. He converted himself from 279lbs of pure fat into 212 lbs of absolute lean muscle mass. Everybody was astonished. I just signed up myself because I wanna beef up. He made use of the Muscle Building Bible (Search on Google)…
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?
Can you do a video explaining how pyramid training would differ if you were training for strength?
Whats the difference between a drop set and a triple drop set?
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!
How bout same muscle group superset? Like dumbbell press > push ups.
That’s what I like to do.
Incorporate drop sets as your final set, not your complete workout.
I’m a fan of drop sets when I want to burn out. Nicely covered
Just found this channel, instantly fell in lovee
Now the real talk, REVERSE pyramid training???
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.
Hei pretty good explained I am not in bodybuilding but in sports and I didn’t know what is this superset, have heard from dropsets but did not know the name.
Really insightful and of course useful. Maybe talk about SUPER SETS next?:)
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?