PictureFit can you please do a video comparing: lifting weights first thing in the morning on an EMPTY stomache VS EATING atleast one meal before hand. Showing a difference between muscle size, strength and also any change in fat percentage. Purely lifting weights only NOT cardio..?? Thank you so much for the videos!!
hahaha => i Always say that too :-) but people need to know you need to change it up because drop sets eventually will burn your adrenals !!! so if you want the best bang for your buck you need to do them both !!! take 6 weeks of drop sets then do 6 wheeks of vollume without going to absolut failure and your body will grow even beter ;-)
late to the party, but I just did SUpersets for the first time doing kinda this approach. Do 3 normal 3 sets of bench as example, third set until failure, decrease weight by 10kg and then instantly do another set to failure. Did this with all my exercises today. Man, so much fun!
I always perform progressive overload for 4 sets. Then on the 4th set complete a dropset by removing approx 20% of the weight while pushing each to failure.
Jailan Simon it's kind of based on opinion but typically it's lower body fat >15%, defined abs, a wide back (lats), solid chest, round delts, and typically smaller traps and legs
Most aesthetic guys have smaller traps and legs! Go check out guys like Jeff seid or kinobody guys who aspire for aesthetics and you tell me whether they have tree trunk legs or traps to their ears
Really funny that I read Schoenfeld's study aswell a few days ago and did a post adressing it in my Facebook page. Really useful data and very well presented man.
seems every time i have a question u come out with a video on it so im not even surprised anymore because just like i commented in the last vid u read my mind again well done vid
doing the dropped sets for a 3 weeks period is gonna be more than useful, but what will really help is to change the Technic after the 3 weeks to blood flow restriction within the normal sets this will allow the muscle to grow continuously during that 6 weeks period.
I tried to incorporate it with my current wokout routine I just add it on the isolation workouts after the normal set (3 sets) Ifinish it with drop sets heavy to light and to failure mode and I gain both strenght and muscle growth (I workout 2x a week because of my work was demand more overtime)
If I go back to the gym after taking a long break I usually do one drop set on everything to build muscle control early. He mentions only the tricep but it’s a better way to get muscles familiar with the right form in every workout for me.
Seriously appreciate and enjoy your channel man. I respect your focus and commitment to the research and how you break it down in a simple, yet not too oversimplified way. Keep it up! Also, as much as I love the videos on gainzzz and that's what brought me here, I really liked the video on fish oil and general things to improve health even if it doesn't effect gains significantly
'It depends' is a very logical way to advice as it is not biased leaning towards one solution more than the other. This makes sense. It all depends on our personal goals.
The sample is way too small. This is a cool video and I gave it thumbs up, but IMHO the study is not worth much. The sample size compromises the results of the study. Think about it, 1 person is 12.5 % of each group. That's a lot. Hypothetically if only 1 person out of 8 didn't take his/hers responsibilities seriously for example by getting drunk or was ill for a week during the trail that could've changed the results entirely. Let alone more than one person. The study is methodologically wrong.
triptrio I agree but at least it's something, it's pretty hard to get people to participate in studies nowadays so at least some light is shed. obviously in the future only more will be found out so I reckon it's a good start
Well, if you learn how studies are made, there has to be only one different variable. Else, then that methodologically would be wrong. I'm assuming that they kept the same nutrition for this.
triptrio I mostly agree with you, but it's funny that we say that about studies, but if our ONE friend tells us to try something because it worked for him, we believe him lol
Just a suggestion: do a video anout water during workout and during the day. Recommended amount to drink, how often etc. Anyway, nice work, really love tre channel keep it uo
I like drop sets mainly because of the time savings. If you follow a conventional strength training program you will do multiple sets and rest between each set. If your lift takes about 1 minute, you take 2 minutes to rest, and you do 4 sets, it will take you 12 minutes to complete an exercise. If you do drop sets you can finish the same exercise in about 2 minutes. If you alternate body parts to rest one set of muscles while working another, you can complete a full body workout in 30 to 45 minutes. 2 to 3 full body workouts per week at 60 minutes with warmup is far easier to fit into your life than a conventional program.
Could you do a video on German Volume Training and how it affects certain parameters such as hypertrophy, body fat percentage, strength and performance?
lildrummerboy80 it depends... lol jk. I think the recovery time is the same as you would for normal sets since the experiment done must have this as fixed variable
'The Bandit' Ban lol. I agree. It's just never stated the frequency. The amount of recovery required from each type of work out may be different. For example it may take more time to recover from a drop set then it does three straight sets or vice versa. The results could have been different if let's say this was performed three times per week and reduced to say one time per week.
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!
Mr. TurdSmasher i've heard people say that leg extensions came to be bad for the knees and, honestly, I am willing to take the risk of having knee problems in the future because I love doing leg extensions. I get a great pump and can control the wait. That's just me though
David Pagan bruh you are gonna regret that statement once you are 40 years older and its a struggle to even walk. The temporary leg gainz you get are not worth the longtime detrimental effects. Drop the leg extensions and add a differnt exercise. Save your knees, imo.
Hey man, great video as always!! Your video about hypertension helped me a lot but can you make a video about lifting having that condition or at least a give me a tip? well, thanks for the videos man, keep it up!
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.
I normally do a drop set at the final set of each exercise if it has low reps [8x40kg] - [8x40kg] - [8x40kg , 8x30kg , 8x20kg , 8x10kg] And I do a rest-pause set at the final set of each exercise if has high reps [15x40kg] - [15x40kg] - [15x40kg , rest20sec , 8x40kg]
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.
Schwarzenegger used drop sets. Good for growth. I like switching between this for size, and power lifts (1-5 reps, 1-2 sets, VERY HEAVY) for strength. 6-8 weeks for each style is good then switch it up. You can also break up the classical gym time with 4-6 weeks of crossfit style training when gains slow down. Then go back to gym training.
At my age I'm always looking for something different to keep from adapting, I'll throw them in for awhile then switch. Go back to them down the road etc. Good to shock it up
Im my opinion the best approach is to do your sets at the beginning with progressive overload starting light and increasing the weight and then do a big dropset at the end
You mean like the effect water has when you are working out and feel really tired and bummed out, and then your mood gets better when someone comes over and asks if you want to go outside and play with the new super soaker?
Well, also there's another factor that might be worth considering. Higher strength gains means you will progress towards heavier weights faster, which in turn, will increase the muscle gains, simply due to lifting heavier stuff.
True, but you can look at the other side a well. More reps can increase muscular endurance, allowing you to have a greater lactate threshold and push further into your sets. Key is balance.
I do impromptu drop sets when I realized I can not do 6+ full reps with the current weight. I also find them useful at the end of a workout. When you are tired, you can usually do a couple of reps close to your normal weight, but for fewer reps. This way, you can maximize your workload and thus your blessed soreness. Got to try out some more planned drop sets though; seems like fun.
I usually do 4 sets of barbell curls increasing the weight with each set and do a drop set at the end. It helped a lot with the plateau I was struggling with.
Since I want muscle growth I think I will go back to drop sets starting heavy that will allow me to do 10 reps then decrease the weight by 20% etc., for 3-4 sets. I get tired of the "normal" sets because I don't like waiting around for the rest periods. I like to get out of the gym as soon as I can but with a full workout that will keep me healthy, strong and with some hypertrophy.
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?
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?
@@kalidor2299 I have a question let's say you do 3 sets of pushups normally but after you're done doing those 3 sets you do another 3 sets of pushups but it's an easier variation of a push ups. Is that okay or is going overboard.
@@Yng_Roshi I did with 4 sets to fail. First 40, then 30, then 20, then 10. And if i have strenght left i do one real slow for the last one. (Time under tension).
I have had lots of success with drop sets, however i do it a little differently. I'm a believer in the 5x5 idea for gaining strength so i do my weight where failure is after rep 5 then i drop the weight usually 10lbs and rep out 5 more and so on till im at no weight then i wait 3 mins for lactic acid to leave my muscles and i do it again. A nice 72 hour rest for that muscle with plenty of macro neutrients and calories. We're looking at starting at 45lbs for the tricep pulldown about 4 months ago to now starting at 70lbs
I definitely would like to see a study on larger muscle groups although my thought is that the result are roughly the same. drop sets simply allow for greater damage to be done on muscle fibers (typically speaking of course)
I did drop set on compound exercises. It does help me to grow stronger. However, you must be truthful and use heavier weight, from there progress to lighter load using the drop set theory.
Do 3 dropsets using a rope on tricep pulldown the same day you bench. Pull the rope apart on the bottom and you really only need about 8 reps and then drop the weight once to a weight where you can do 8 again. Twice a week for growth, once a week to maintain. All you need to do.
Can you refer me to a source or maybe another one of your videos where you explain why muscle growth does not correlate exactly with strength? I would have thought that the size of one's muscles are the single determining factor for strength. Surely, if that is the case then if a person has bigger muscles, then they will be able to lift heavier weights. And so someone who has increased the size of their muscles more than another person, they would have also increased the amount of weight they can lift compared to that other person. Why is that not the case? I'd be very interested if you can point out where the flaw in this argument is. Thank you and keep up the good work. I also very much like how closely you kept to the study in this video!
You also have to account for neuromuscular adaptations, which tends to favor heavy weight training. Some good info you can look into is motor unit recruitment and rate coding. Hypertrophy correlates very closely to volume, which can be achieved without necessarily lifting weights close to 1RM.
It does NOT depends .. When done properly with highest intensity Drop Set will be superior that the straight sets The "Normal Set" is just that .. NORMAL ..aka Beginners should stick to it Drop Set is an ADVANCED type of set that will break down and tear up muscle fibers more eefeciently than straight set Most people will not have the mind set to properly execute this type of intense training it is essentially MULTIPLE sets done back to back to back... It is a hardcore and meant more for the competitive trainer not for the average joe type One have to be mentally tough to go through a set. I do agree with the video that Straight sets are or can be little superior for strength gains and that is because there is suffecient time to recover between sets.. However i think that the percentage muscle mass increase achieved by drop set will be significantly with implementation od drop sets as it does tear down fibers far greater than straight sets another great benefit is over time it make one more mentally tough and will increase pain threshold which will carryover to straight sets... It also makes the muscle more conditioned It is worth to note also that while Drop Set is an advanced training method it should only be applied every once in a while for maximum gains as performing it continuous will likely result in over training as it is very intense when done properly. ** Also note that while heavy straight set is best for strength gains The Reps should be on the lower end rage ie 5 reps and give or take a couple reps from there and muscle failure should be achieved therein.
My Personal Opinion: I have read that muscles have a memory of the last weight they lifted so drop sets and and repping out are not as effective for strength or gains as increasing rest time to keep lifting heavier weight.
Muscle memory usually refers to your ability to gain back muscle after a lay off from training. If it were true that your muscles only remember the last set they did and retain the strength from that set, you would never again be able to start with the heaviest weight you started with last session because you would be actually weakening yourself.
Hey picturefit could you do a video on waist trainers? I guess it doesn't really fit in with the theme of your channel but it would be awesome to know the science behind them and if theres any validity to their claims.
Hello, skeleton wrapped in skin with a question here: I sort of understand that getting stronger and growing muscle are not exactly the same thing, but wouldn't getting stronger first facilitate muscle growth later? I don't even remember how I ended up on this channel but I'm enjoying all this fitness nerdery and it kind of makes me want to experience "health".
What about alternating between drop sets & regular sets each week, so as to build muscle AND strengthen the newly built muscle as well? Or is there a better method for accomplishing this?
The point of drop sets is to increase muscle metabolites (or in gym terms, cause muscle "fatigue"). By increasing muscle metabolites, you increase transient storage factors (glycogen stores and fat stores inside the muscle) which in the end cause you to hold up more glycogen/fat, thus making your muscles bigger. However, they are best used during a "bulking up" phase, cause this is when you have extra energy to store and grow. One of the huge mistakes people make, is using drop sets during their cutting phase. That is absolutely wrong (unless you plan to have a cheat meal after that) because your body only has so much energy reserves until it starts taping into your muscle protein.
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.
You could try it once a week while the rest of the week is full of your normal set routines. Sounds interesting to implement however possibly a bit more complex for calisthenics..
1)The big difference is that with drop sets you don't waste your time waiting between sets. So in a one hour workout, you can get a much better workout with drop sets because a much higher percentage of your time is spent lifting and not waiting. So however long you want to spend working out, if you spend it doing drop sets you will work your muscles MUCH more than if you do a conventional workout with reps and rest. The study and PictureFit did not quite describe it this way. Instead, they said that drop sets "save time". An hour of multiple drop sets wipes me out significantly more than a conventional one hour workout. Not even close. 2)They should have compared a true "strength" building approach in which high weight and low reps are used versus drop sets. 3 sets x 12 reps is kinda already a "drop set" approach in that it is primarily aimed at building muscle and not strength. The drop set strategy is just more extreme with no rest between sets. Since the two approaches are not that different, a longer testing period would have made the study more meaningful. But all studies have their shortcomings. Thanks.
@@unpopular.opinions2114 for deadlifts no, for deadlifts ive never done high reps, always 3 sets of 3, at or close to my 1 RM. But for bench press and squats yes, after doing a heavy 3 sets, a 4th drop set feels like a cooldown set, just to burn off any last energy i had left.
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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!
PictureFit these videos are awesome!!
PictureFit can you please do a video comparing: lifting weights first thing in the morning on an EMPTY stomache VS EATING atleast one meal before hand. Showing a difference between muscle size, strength and also any change in fat percentage. Purely lifting weights only NOT cardio..?? Thank you so much for the videos!!
PictureFit IG
PictureFit what about if the last set would be a drop set and the other sets would be normal?
It was me who asked u to do this video, months ago. Thought you ignored me but THANKS :D
PictureFit is the type of guy to be asked how he feels today and answer "It depends"
Ahhh never gets old
The type of guy to say "you too" when the waitress brings food and says enjoy.
lmao
hahaha => i Always say that too :-)
but people need to know you need to change it up because drop sets eventually will burn your adrenals !!!
so if you want the best bang for your buck you need to do them both !!!
take 6 weeks of drop sets then do 6 wheeks of vollume without going to absolut failure and your body will grow even beter ;-)
Skip Bayless I've said that before lol
I like to do 3 normal sets and the last one a drop set, so I can exhaust the muscle at the last set! Feels kinda great for me so just wanted to share!
This seems to be best of both worlds approach 👌
late to the party, but I just did SUpersets for the first time doing kinda this approach. Do 3 normal 3 sets of bench as example, third set until failure, decrease weight by 10kg and then instantly do another set to failure. Did this with all my exercises today. Man, so much fun!
The classic "it depends"
You have 1k likes
@@ghaniehsan3096 mad didnt even realise
Great to see Brad's work being animated and explained nicely. Awesome work!
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
give me the water please
-it depends
let me guess.. it depends
Jesus Senpai quess....
Good guess!
Thats not a guess anymore if we are talking about him
Anabolic Jesus always does
I always perform progressive overload for 4 sets. Then on the 4th set complete a dropset by removing approx 20% of the weight while pushing each to failure.
I've been doing dropsets for as long as I can remember. Had some great results on the multi-joint exercises too!
Can you do a vid on the definition and key to an aesthetic physique
Jailan Simon it's kind of based on opinion but typically it's lower body fat >15%, defined abs, a wide back (lats), solid chest, round delts, and typically smaller traps and legs
Team Newgeneration
Smaller traps and legs? You're out of your mind.
Baheyeldin Nassar if you're into guys then bigger traps and.legs.
Most aesthetic guys have smaller traps and legs! Go check out guys like Jeff seid or kinobody guys who aspire for aesthetics and you tell me whether they have tree trunk legs or traps to their ears
Jailan Simon
I think drop sets are good for the last exercise you do for a muscle group.
yeah, it is a good finisher
till you got nothing left in the tank
It Depends
Depends...
The way the paper phrase its conclusion is quite nice, it doesn't make haste premature conclusion but actually admit their limitations
Really funny that I read Schoenfeld's study aswell a few days ago and did a post adressing it in my Facebook page. Really useful data and very well presented man.
knowing drop sets actually build more muscle makes me love my life even more
I do drop sets to failure once per week, since starting I've noticed muscle growth.
Yeah must give muscles time to grow.
It depends
Very well spoken and highly informed. Good job Picture Fit, you're earning the trust of your viewers one by one.
seems every time i have a question u come out with a video on it so im not even surprised anymore because just like i commented in the last vid u read my mind again well done vid
doing the dropped sets for a 3 weeks period is gonna be more than useful, but what will really help is to change the Technic after the 3 weeks to blood flow restriction within the normal sets this will allow the muscle to grow continuously during that 6 weeks period.
I have been using drop sets for the last 2 weeks to change up my routine of normal sets and reps. It a nice change. Nice vid an informative. Thanks
Great vid man! I've been questioning Drop Sets for a while, and you cleared it up. Keep making vids, mate!
girlfriend:say something to make me wet
me: picturefit uploaded
girlfriend: say something to make me wet.
me: let me copy and paste a comment for likes
Hussain Shaqour it depends
Hussain Shaqour And the floodgates opened.
sploosh
@James Zachary r/wooosh ? I guess
Thank you so much, i've been waiting for this topic. Really love your video #SupportPictureFit💪🏻
Mlx Harfyzz
it depends
I tried to incorporate it with my current wokout routine I just add it on the isolation workouts after the normal set (3 sets) Ifinish it with drop sets heavy to light and to failure mode and I gain both strenght and muscle growth (I workout 2x a week because of my work was demand more overtime)
If I go back to the gym after taking a long break I usually do one drop set on everything to build muscle control early. He mentions only the tricep but it’s a better way to get muscles familiar with the right form in every workout for me.
Seriously appreciate and enjoy your channel man. I respect your focus and commitment to the research and how you break it down in a simple, yet not too oversimplified way. Keep it up! Also, as much as I love the videos on gainzzz and that's what brought me here, I really liked the video on fish oil and general things to improve health even if it doesn't effect gains significantly
Do a video on mixing Strength training and Hypertrophy training. and if it is ideal to mix them or to do them individually
'It depends' is a very logical way to advice as it is not biased leaning towards one solution more than the other. This makes sense. It all depends on our personal goals.
Normal - strength
Drop - muscle gain, less time
The sample is way too small. This is a cool video and I gave it thumbs up, but IMHO the study is not worth much. The sample size compromises the results of the study. Think about it, 1 person is 12.5 % of each group. That's a lot. Hypothetically if only 1 person out of 8 didn't take his/hers responsibilities seriously for example by getting drunk or was
ill for a week during the trail that could've changed the results entirely. Let alone more than one person. The study is methodologically wrong.
triptrio I agree but at least it's something, it's pretty hard to get people to participate in studies nowadays so at least some light is shed. obviously in the future only more will be found out so I reckon it's a good start
Well, if you learn how studies are made, there has to be only one different variable. Else, then that methodologically would be wrong. I'm assuming that they kept the same nutrition for this.
They usually filter out extremes.
triptrio I mostly agree with you, but it's funny that we say that about studies, but if our ONE friend tells us to try something because it worked for him, we believe him lol
Yep, the study is useless. One could flip a coin 8 times in 2 sets and make a conclusion that coin flips are not 50/50.
I just love your non-biased approach to looking at these studies. You give us the science and nothing more. If we want your opinion, we can ask :)
Great video, love new lifting info and most other lol. Due to issues with my phone this is the first time I've commented, keep it up!
Just a suggestion: do a video anout water during workout and during the day. Recommended amount to drink, how often etc. Anyway, nice work, really love tre channel keep it uo
Make a video on how different muscles require different types of training for growth and for strength
I like drop sets mainly because of the time savings.
If you follow a conventional strength training program you will do multiple sets and rest between each set. If your lift takes about 1 minute, you take 2 minutes to rest, and you do 4 sets, it will take you 12 minutes to complete an exercise. If you do drop sets you can finish the same exercise in about 2 minutes. If you alternate body parts to rest one set of muscles while working another, you can complete a full body workout in 30 to 45 minutes.
2 to 3 full body workouts per week at 60 minutes with warmup is far easier to fit into your life than a conventional program.
Seriously love this channel, it has helped me a lot.
wrong. it didn't account for volume, which has been found to be the most important factor for hypertrophy
Art Uro right?!! wtf the total volume was higher on normal sets.. the point is to go heavy first at drop sets and balance total *workload*
dropsets give you very high volume
doing more regular sets also give you more volume, with heavier loads = more work volume. Drop sets are a waste of time
It depends.
Art Uro Well in some exercises i do 3 sets and with the last one i do a drop set. Remember fitness is not black and white, this or that.
Could you do a video on German Volume Training and how it affects certain parameters such as hypertrophy, body fat percentage, strength and performance?
So... what was the "frequency" of these workouts. Once, twice, three times per week? Recovery plays a role here with results.
lildrummerboy80 it depends... lol jk.
I think the recovery time is the same as you would for normal sets since the experiment done must have this as fixed variable
'The Bandit' Ban lol. I agree. It's just never stated the frequency. The amount of recovery required from each type of work out may be different. For example it may take more time to recover from a drop set then it does three straight sets or vice versa. The results could have been different if let's say this was performed three times per week and reduced to say one time per week.
Yep, my fault. I actually had it written in the script and then I shuffled things around and I must have accidentally removed it. Twice a week :)
I usually do 3x12 and last set end with dropsets. So best of both worlds (dont do this with squat/deadlift though)
Nice!
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!
I guess I should do drop sets for my chicken legs
Jayboy808HI but it depends
I do them for leg extensions. And since I'm a sadistic person, I do a sextuple drop set at the end
David Pagan Unless you have supreme knee genetics I don't recommend leg extensions.
Mr. TurdSmasher i've heard people say that leg extensions came to be bad for the knees and, honestly, I am willing to take the risk of having knee problems in the future because I love doing leg extensions. I get a great pump and can control the wait. That's just me though
David Pagan bruh you are gonna regret that statement once you are 40 years older and its a struggle to even walk. The temporary leg gainz you get are not worth the longtime detrimental effects. Drop the leg extensions and add a differnt exercise. Save your knees, imo.
Hey man, great video as always!!
Your video about hypertension helped me a lot but can you make a video about lifting having that condition or at least a give me a tip? well, thanks for the videos man, keep it up!
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.
I did the dropsets for my back workouts and i can say it really is amazing. But i do alternate from dropsets to supersets to normal seta
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
This info just changed my bulk! Thanks picture fit!!
Best of luck bud!
You need to try and see what works better for you. You should do normal sets, drop sets, tri-sets, giant sets and etc to keep the muscle guessing.
I normally do a drop set at the final set of each exercise if it has low reps [8x40kg] - [8x40kg] - [8x40kg , 8x30kg , 8x20kg , 8x10kg]
And I do a rest-pause set at the final set of each exercise if has high reps [15x40kg] - [15x40kg] - [15x40kg , rest20sec , 8x40kg]
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.
Schwarzenegger used drop sets. Good for growth. I like switching between this for size, and power lifts (1-5 reps, 1-2 sets, VERY HEAVY) for strength. 6-8 weeks for each style is good then switch it up. You can also break up the classical gym time with 4-6 weeks of crossfit style training when gains slow down. Then go back to gym training.
Do a video on carbohydrate and sugar like glucose,sucrose,lactose,fructose and all how do they work and also about insulin.
At my age I'm always looking for something different to keep from adapting, I'll throw them in for awhile then switch. Go back to them down the road etc. Good to shock it up
"So when did you start working out?"
"Brocember last year. You?"
""Been killing it since this gainsuary."
Nice. I do drops in spring and summer. Heavy in fall and winter
Im my opinion the best approach is to do your sets at the beginning with progressive overload starting light and increasing the weight and then do a big dropset at the end
do water next (effects on training
Water helps you in staying alive...
Spartx1 it depends...
You mean like the effect water has when you are working out and feel really tired and bummed out, and then your mood gets better when someone comes over and asks if you want to go outside and play with the new super soaker?
again greetings from syria to the best fitness channel. hope you'll be the most popular :)
Well, also there's another factor that might be worth considering. Higher strength gains means you will progress towards heavier weights faster, which in turn, will increase the muscle gains, simply due to lifting heavier stuff.
True, but you can look at the other side a well. More reps can increase muscular endurance, allowing you to have a greater lactate threshold and push further into your sets. Key is balance.
What's up bro! Have you considered making videos about nutrition in fitness? I would love to see one from you. Thanks and keep it up!
Yep, I cover nutrition quite often here :)
I do impromptu drop sets when I realized I can not do 6+ full reps with the current weight.
I also find them useful at the end of a workout. When you are tired, you can usually do a couple of reps close to your normal weight, but for fewer reps.
This way, you can maximize your workload and thus your blessed soreness.
Got to try out some more planned drop sets though; seems like fun.
Video suggestion: Connection between muscle soreness and muscle recovery
I usually do 4 sets of barbell curls increasing the weight with each set and do a drop set at the end. It helped a lot with the plateau I was struggling with.
What if you did a drop set at the end of your normal sets?
Since I want muscle growth I think I will go back to drop sets starting heavy that will allow me to do 10 reps then decrease the weight by 20% etc., for 3-4 sets. I get tired of the "normal" sets because I don't like waiting around for the rest periods. I like to get out of the gym as soon as I can but with a full workout that will keep me healthy, strong and with some hypertrophy.
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 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?
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?
I always finish my workout with a dropset x3 just to drain my last strength. So, doing both normal and dropset must be the best way to go.
So 4 years after, how is u r body now?
@@PratoshRavikumar Still going strong 💪 😄
@@kalidor2299 I have a question let's say you do 3 sets of pushups normally but after you're done doing those 3 sets you do another 3 sets of pushups but it's an easier variation of a push ups. Is that okay or is going overboard.
@@Yng_Roshi I did with 4 sets to fail. First 40, then 30, then 20, then 10.
And if i have strenght left i do one real slow for the last one. (Time under tension).
I have had lots of success with drop sets, however i do it a little differently. I'm a believer in the 5x5 idea for gaining strength so i do my weight where failure is after rep 5 then i drop the weight usually 10lbs and rep out 5 more and so on till im at no weight then i wait 3 mins for lactic acid to leave my muscles and i do it again. A nice 72 hour rest for that muscle with plenty of macro neutrients and calories. We're looking at starting at 45lbs for the tricep pulldown about 4 months ago to now starting at 70lbs
Another picture fit video with strange stalkerish timing. Earlier today I started doing drop sets while curling for the first time.
I definitely would like to see a study on larger muscle groups although my thought is that the result are roughly the same. drop sets simply allow for greater damage to be done on muscle fibers (typically speaking of course)
Do a video about how much time your central nervous system needs to recover fully after a heavy workout
PictureFit I love you bro 💙
I did drop set on compound exercises. It does help me to grow stronger. However, you must be truthful and use heavier weight, from there progress to lighter load using the drop set theory.
Drop sets area always fun to do!
Do 3 dropsets using a rope on tricep pulldown the same day you bench. Pull the rope apart on the bottom and you really only need about 8 reps and then drop the weight once to a weight where you can do 8 again. Twice a week for growth, once a week to maintain. All you need to do.
I really enjoyed this vid..keep up the good work
Can you refer me to a source or maybe another one of your videos where you explain why muscle growth does not correlate exactly with strength? I would have thought that the size of one's muscles are the single determining factor for strength. Surely, if that is the case then if a person has bigger muscles, then they will be able to lift heavier weights. And so someone who has increased the size of their muscles more than another person, they would have also increased the amount of weight they can lift compared to that other person. Why is that not the case? I'd be very interested if you can point out where the flaw in this argument is.
Thank you and keep up the good work. I also very much like how closely you kept to the study in this video!
You also have to account for neuromuscular adaptations, which tends to favor heavy weight training. Some good info you can look into is motor unit recruitment and rate coding. Hypertrophy correlates very closely to volume, which can be achieved without necessarily lifting weights close to 1RM.
can you do a video about whole body workouts?
That is why I do all my lifts normally, then my last set before I leave is a dropset the amount of a pump I get is insane. #IncredibleBulk.
It does NOT depends .. When done properly with highest intensity Drop Set will be superior that the straight sets The "Normal Set" is just that .. NORMAL ..aka Beginners should stick to it Drop Set is an ADVANCED type of set that will break down and tear up muscle fibers more eefeciently than straight set Most people will not have the mind set to properly execute this type of intense training it is essentially MULTIPLE sets done back to back to back... It is a hardcore and meant more for the competitive trainer not for the average joe type One have to be mentally tough to go through a set.
I do agree with the video that Straight sets are or can be little superior for strength gains and that is because there is suffecient time to recover between sets.. However i think that the percentage muscle mass increase achieved by drop set will be significantly with implementation od drop sets as it does tear down fibers far greater than straight sets another great benefit is over time it make one more mentally tough and will increase pain threshold which will carryover to straight sets... It also makes the muscle more conditioned
It is worth to note also that while Drop Set is an advanced training method it should only be applied every once in a while for maximum gains as performing it continuous will likely result in over training as it is very intense when done properly.
** Also note that while heavy straight set is best for strength gains The Reps should be on the lower end rage ie 5 reps and give or take a couple reps from there and muscle failure should be achieved therein.
My Personal Opinion: I have read that muscles have a memory of the last weight they lifted so drop sets and and repping out are not as effective for strength or gains as increasing rest time to keep lifting heavier weight.
It depends.
Muscle memory usually refers to your ability to gain back muscle after a lay off from training. If it were true that your muscles only remember the last set they did and retain the strength from that set, you would never again be able to start with the heaviest weight you started with last session because you would be actually weakening yourself.
Hey picturefit could you do a video on waist trainers? I guess it doesn't really fit in with the theme of your channel but it would be awesome to know the science behind them and if theres any validity to their claims.
gonna do more drop sets, thanks bruh
I use a dropset of bicep curls at the end of my pull day. Really helps, improved my pull up :D
Hello, skeleton wrapped in skin with a question here:
I sort of understand that getting stronger and growing muscle are not exactly the same thing, but wouldn't getting stronger first facilitate muscle growth later?
I don't even remember how I ended up on this channel but I'm enjoying all this fitness nerdery and it kind of makes me want to experience "health".
I start with 3 warm up sets getting progressivly heavier, then 3 sets of 3-5 reps, 3 set of 5-8 reps, and one drop set for a total of 10 sets.
What about alternating between drop sets & regular sets each week, so as to build muscle AND strengthen the newly built muscle as well? Or is there a better method for accomplishing this?
The point of drop sets is to increase muscle metabolites (or in gym terms, cause muscle "fatigue"). By increasing muscle metabolites, you increase transient storage factors (glycogen stores and fat stores inside the muscle) which in the end cause you to hold up more glycogen/fat, thus making your muscles bigger.
However, they are best used during a "bulking up" phase, cause this is when you have extra energy to store and grow. One of the huge mistakes people make, is using drop sets during their cutting phase. That is absolutely wrong (unless you plan to have a cheat meal after that) because your body only has so much energy reserves until it starts taping into your muscle protein.
Rich contents, keep up the good work PictureFit
Thanks and will do!
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.
You could try it once a week while the rest of the week is full of your normal set routines. Sounds interesting to implement however possibly a bit more complex for calisthenics..
1)The big difference is that with drop sets you don't waste your time waiting between sets. So in a one hour workout, you can get a much better workout with drop sets because a much higher percentage of your time is spent lifting and not waiting. So however long you want to spend working out, if you spend it doing drop sets you will work your muscles MUCH more than if you do a conventional workout with reps and rest. The study and PictureFit did not quite describe it this way. Instead, they said that drop sets "save time". An hour of multiple drop sets wipes me out significantly more than a conventional one hour workout. Not even close.
2)They should have compared a true "strength" building approach in which high weight and low reps are used versus drop sets. 3 sets x 12 reps is kinda already a "drop set" approach in that it is primarily aimed at building muscle and not strength. The drop set strategy is just more extreme with no rest between sets. Since the two approaches are not that different, a longer testing period would have made the study more meaningful. But all studies have their shortcomings. Thanks.
Why not do both? Do your normal sets then do a drop set at the end?
Might have to try this with single joint, isolation, exercises. Probably won't try it with exercises like squats and Bench.
do a info vid on spirulina, moringa, cod liver oil, flax seed oil... other natural supplements.
This makes sense as drop sets would have a much longer time under tension which is key in making muscles grow larger
I usually do both, i do my regular 3 sets then the 4th set is a drop set
Even for compound exercises like bench press and deadlift?
@@unpopular.opinions2114 for deadlifts no, for deadlifts ive never done high reps, always 3 sets of 3, at or close to my 1 RM. But for bench press and squats yes, after doing a heavy 3 sets, a 4th drop set feels like a cooldown set, just to burn off any last energy i had left.