The Drop Set

[Thin Lizzy]

Apologies in advance for the training thread, but, in all my years here I don’t remember this topic ever coming up.

I regularly do these and I’d bet many others here do as well. If you were to ask me why I do them my answer would be that they allow you to get some volume with a manageable weight at a time when you’re well warmed up. Does the drop set have any value or have we all been wasting our time?

[IroNat]

Apologies in advance for the training thread, but, in all my years here I don’t remember this topic ever coming up.

I regularly do these and I’d bet many others here do as well. If you were to ask me why I do them my answer would be that they allow you to get some volume with a manageable weight at a time when you’re well warmed up. Does the drop set have any value or have we all been wasting our time?

They're good and yes, we have all been wasting our time.

[Mr Anabolic]

Apologies in advance for the training thread, but, in all my years here I don’t remember this topic ever coming up.

I regularly do these and I’d bet many others here do as well. If you were to ask me why I do them my answer would be that they allow you to get some volume with a manageable weight at a time when you’re well warmed up. Does the drop set have any value or have we all been wasting our time?

I love doing drop sets on DB side laterals.  I once did a 4 drop, 50 reps without stopping.  The next 1-2 days, I could barely lift my arms.

[robcguns]

Funny how all these little intensity factors really do fuck all. Just like doing 5 different chest exercises or bi exercises.Do one movement and end it and the results will be the same.I do 30 sets of bis and 30 sets of tris once a week not cause I believe it’s doing any more than say 15 sets would but because I love training Arms and prolonging the pump.


And yes I do drop sets every workout along with half reps,rest pause,cheat reps,static holds etc... and they all do fuck all after a certain point.

[Van_Bilderass]

If nothing else, they're fun. Fun because of the pump you can achieve in a short time. A more intense flushing of the muscle period if you do many drops. Does it help growth? I don't know but it's satisfying like Arnold said.

I love doing drop sets on DB side laterals.  I once did a 4 drop, 50 reps without stopping.  The next 1-2 days, I could barely lift my arms.

Do drops until you are just lifting your hands to failure. Add some hard negatives in there too. Wait for the pump. When it peaks do some hard delt stretching. Brutal DOMS.

[Humble Narcissist]

Both Rob and Van nailed it.  Different techniques are fun and we need this to continue to motivate ourselves  AND  they probably don't do anything better than regular sets.  I do only one exercise per bodypart per workout usually.  I may do 10 or more sets, but it's just 1 exercise.  Doing 10 different exercises for biceps is not doing anything special because the bicep either contracts or it doesn't. 

[Van_Bilderass]

Both Rob and Van nailed it.  Different techniques are fun and we need this to continue to motivate ourselves  AND  they probably don't do anything better than regular sets.  I do only one exercise per bodypart per workout usually.  I may do 10 or more sets, but it's just 1 exercise.  Doing 10 different exercises for biceps is not doing anything special because the bicep either contracts or it doesn't.

A total beginner I know hired an expensive online trainer for a brutal 16 week weight loss/weight training "hell" program. He showed me the program and it had 5 different bicep exercises. Dude hasn't even learned to do a single rep correctly and he needs 5 exercises to start? I said 1 exercise, 2 max. In fact, maybe you don't even need any direct bicep work at first. But then I just said go with the program, you paid for it, see what happens 

It's like those Biggest Loser programs. Unecessary "sexy" and "exotic" exercises that look good for TV that will probably just lead to injuries in untrained people.

[Humble Narcissist]

A total beginner I know hired an expensive online trainer for a brutal 16 week weight loss/weight training "hell" program. He showed me the program and it had 5 different bicep exercises. Dude hasn't even learned to do a single rep correctly and he needs 5 exercises to start? I said 1 exercise, 2 max. In fact, maybe you don't even need any direct bicep work at first. But then I just said go with the program, you paid for it, see what happens 

It's like those Biggest Loser programs. Unecessary "sexy" and "exotic" exercises that look good for TV that will probably just lead to injuries in untrained people.

Bosu balls aren't necessary?  Ha, ha.  If they started beginners on nothing but pushups, pullups and squats they would get great results.  On Youtube look at some 30, 60, or 90 day transformations guys have made just doing pushups.

[Thin Lizzy]

If nothing else, they're fun. Fun because of the pump you can achieve in a short time. A more intense flushing of the muscle period if you do many drops. Does it help growth? I don't know but it's satisfying like Arnold said.

Do drops until you are just lifting your hands to failure. Add some hard negatives in there too. Wait for the pump. When it peaks do some hard delt stretching. Brutal DOMS.

My primary strength exercise these days is the overhead press and yes there is something satisfying about doing a drop set at the end. The workout feels incomplete without it.

[prowlermaniac]

If you’re training for the sake of training, any set intensifier is fun in the sense it makes it more challenging.  Not sure if it does much to help muscular growth for the average joe, it may even be detrimental, if they’re natural. 

For bodybuilders in the pursuit of size, I think set intensifiers are crucial.  Anecdotally, I’ve seen a difference in my and my training partners physiques when incorporating intensifiers.  Surprisingly, this method of training (drop sets, giant sets, static holds, etc) helped my legs and shoulders grow the most.  Whereas, straight heavy sets is what helped chest/back to grow.

Long winded response to it has its time and place

[Grape Ape]

Funny how all these little intensity factors really do fuck all. Just like doing 5 different chest exercises or bi exercises.Do one movement and end it and the results will be the same.I do 30 sets of bis and 30 sets of tris once a week not cause I believe it’s doing any more than say 15 sets would but because I love training Arms and prolonging the pump.


And yes I do drop sets every workout along with half reps,rest pause,cheat reps,static holds etc... and they all do fuck all after a certain point.

Wait, you don't want to "hit it from all angles" and "confuse the muscle" so it "doesn't adapt"?

[wes]

I usually incorporated super-sets,giant-sets,descending sets and drop-sets in my training for decades,drop-sets being my favorite.

[ThisisOverload]

Bodybuilding is the muscle.

[tommywishbone]

Drop sets are kick ass.  Do them. The weight DOES NOT MATTER. 

Send me a postcard when you're famous.

[ThisisOverload]

I like drop sets for biceps, triceps, chest and calves.  Just gets that pump going.

Good points on not needing 5 different exercises, i think people just try to make things too complicated these days.

Do some sets of overhead DB tricep extensions nice and heavy.  Then get that rope cable for pressdowns (or the v bar attachment) and do 4-5 drop sets with it, the pump is insane.  Drop sets with flyes for chest, fuckin a bruh.  Seated calf raises, drop sets until you can't walk.  Used to do drop sets of leg extensions until failure; couldn't walk up stairs for 2 days.