Drop Sets vs Normal Sets for Muscle Growth

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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MUSIC:

STUDIES:
Drop set studies:
Failure studies:

(Triceps Extension exercise illustration used is property of and copyright WorkoutLabs LLC)

[mohamedorkeldeen]

No one realises how much time and effort Jeremy puts on this. GOOD JOB 🤙🏼🤙🏼

[John-iomh]

Every time I do drop sets a good looking girl comes over when I an trying to get 1 lift from a 2kg dumbbell.

[thornwalker]

Found out about this channel yesterday, already learned more stuff than other fitness channels I've followed for years.

[pranav]

When you can't perform drop set since you're already lifting the lightest weight

[Budoorlifts]

One of the reasons I like your channel is it’s not only informative, but you also talk very calmly that goes well with your editing which is so appealing to me! Thank you for the effort!

[richardpage]

Yes they are worth it trust me. Once I added those to my workout my muscles grew like crazy and I got a whole lot stronger.

[honesttroll]

I start with the heaviest set and drop down and down until I'm at lightest weight. I do this for all exercises, always have done. Amazing for bulking. You get reps, weight, strength etc get it all. Maybe not for everyone but certainly worth a try.

[haunstia]

I tried drop sets with single arm dumbbell biceps while starting with 40 lbs, 35 lbs, 30 lbs, and finally 25 lbs. My arms were pumped like never before.

[SurjeetSumanAcharya]

*I usually add one dropset after 3 normal heavy sets.. As most guys do that!! I will only apply that to isolation exercises. thanks Jeremy*

[ghost-pubg]

I‘ve been doing drop sets since a couple months, on all muscle groups. And i need to tell they are incredible, your feeling the pump, your feeling the power. Everything good until it is…… leg day. If your in a quad-mashine performing drop sets. It will hurt so much, it hurt me so much i was 1 step away to change to chest day. You need to only go through leg day with drop sets, but i can tell that you‘re muscles will be extremely sore after a day by training this legendary guide of workout

[zetrader]

Why not heavy 3 times and finish with dropset (just before failure) for more volume ?

[geosmith]

Drop set’s got my biceps, triceps & middle/rear delts bigger and better shape then doing regular sets! I mean what works for others not always work for others but drop sets does wonders for me 💪🏻

[BaccatePlayer]

I am using dropsets to: wrist curls/extensions, calf raises, lateral raises and reverse flye. It's hard to gain strength on those since adding like 2, 5lbs on each side of both dumbbells is such a jump for such small muscle groups considering they are recovering relatively faster than major ones either.

[The.Ghost.of.Tom.Joad.]

I like drop sets, but by the time I gather and put all the dumbbells back, the time advantage dwindles. So I've been going to a rest-pause modality: 1) Choose a weight that you can push 10-12 times until failure. 2) Rest for 15 seconds (To avoid two numbers colliding in my head, I say the ABC's in-time to the gym music). 3) Then go again until failure, counting. Remember your count. 3) Rest for 15 seconds. 4) Go again, counting from your prior count total. Remember this new total number. 5) Repeat until you hit 20 reps.

Example.
Begin with the first failing set of 12
15-second rest
You crush out 6 reps.
Count = 6

15-second rest.
You rip off just 5 reps, but start counting at 7.
Count = 11

Etc... until the count is AT LEAST 20.

[iamking]

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.

[robinyourhood]

Love the content bro! One of the best channels out there.

[Mrgamezombie]

I'm doing drop sets idc what anyone says, when I do drop sets with normal sets I feel my muscles about to explode so I'm doing it

[cqdgqlj]

I had surgery and doctors told me I couldn’t do heavy weightlifting for a few weeks. So I used drop sets to give me something to do. I have never felt more destroyed from a workout and I think I am just going to keep it up after recovery.

[anabolicdopeboy]

You're doing so good bro, keep your videos chill and calm like this when you're sharing the literature

[drewnut]

video series idea that would be fun: any research on training fads? like CT Fletcher's tricep gauntlet, is it effective?