The Science of Drop Sets (Vs Normal Sets) For Hypertrophy

Name: The Science of Drop Sets (Vs Normal Sets) For Hypertrophy
Uploaded: 2021-09-09T11:08:22.000Z
Duration: 24 min 13 s

Drop Sets for Muscle Building

This transcript discusses the use of drop sets as an advanced muscle-building technique. The section explores a new study by Varovic et al. and fits this study into the context with the rest of the drop set research.

Varovic et al. Study

Varovic et al. recruited 16 men with less than 1 year of training experience.

Each subject randomly had one leg assigned to a drop set or normal condition.

Both legs were trained on the unilateral leg extension, mainly three times per week for 8 weeks.

With the normal condition leg, each session consisted of performing 2-5 sets of repetitions to failure with a 15 rep-max load using 120 seconds of rest between sets.

With the drop set condition leg, each drop set involved first performing repetitions to failure with a 5 rep-max load, immediately reducing the load by 20% and performing repetitions to failure, and then reducing the load one last time by 10-15% and performing even more repetitions to failure.

Vastus lateralis and rectus femoris thickness was each measured at 30%, 50%, and 70% of the muscle's respective length before and after the study for both legs.

At all measured regions of vastus lateralis, increases in thickness were similar between both conditions.

However, at 30% and 50% of rectus femoris' length, increases were greater for the drop set condition.

Other Studies

Fink et al. had 16 men with prior training experience perform the triceps pushdown twice per week for 6 weeks.

A normal group, each session, trained the movement with 3 sets of repetitions to failure with a 12 rep-max load using 90 seconds of rest between sets.

A drop set group, each session, performed repetitions to failure with a 12-rep max load and then subsequently performed repetitions to failure with a 20% lighter load three consecutive times in a row. They only performed this single drop set in a session.

Increases in triceps cross-sectional area measured at 50% of the upper arm length favored the drop-set group.

Conclusion

Drop set training was better at growing more regions of the quadriceps.

More volume (in the form of sets) seems to be closely related to muscle growth (at least up to a certain point).

Drop Sets and Compound Exercises

This transcript discusses the effectiveness of drop sets in both isolation and compound exercises.

Drop Sets with Isolation Exercises

In a study by Fink et al., subjects trained their arms with unilateral dumbbell curls for 8 weeks, performing either high load, light load, or drop set conditions.

The high load condition involved 3 sets of repetitions to failure with an 80% one-rep max load and 3 minutes of rest between sets.

The light load condition involved 3 sets of repetitions to failure with a 30% one-rep max load and 90 seconds of rest between sets.

The drop set condition involved performing repetitions to failure with an 80% one-rep max load, then immediately performing subsequent repetitions to failure with 65%, 50%, 40%, and 30% one-rep max loads. They only performed this single drop set each session.

Increases in cross-sectional area of the elbow flexors were similar between all three conditions.

Drop Sets with Compound Exercises

In a study by Angleri et al., subjects trained their legs on the unilateral leg press and leg extension for 12 weeks, performing either normal or drop set conditions.

The normal condition involved 3-5 sets of 6-12 repetitions to or very close to failure using a two-minute rest between sets.

The drop set condition involved first performing repetitions to failure with a 75% one-rep max load, immediately reducing the load by 20% and performing repetitions to failure, then reducing the load one last time by another 20% and performing even more repetitions until reaching muscle fatigue. Three such drops were performed for each exercise separated by two-minute rest intervals.

Increases in cross-sectional area of the vastus lateralis were similar between both conditions.

In a study by Enes et al., subjects trained their legs with the back squat, leg press, and leg extension for 8 weeks, performing either normal or drop set conditions.

The normal condition involved 4 sets of 12 repetitions with a 70% one-rep max load and 120 seconds of rest between sets.

The drop set condition involved performing 10 reps with a 75% one-rep max load and then immediately reducing the load to 55% one-rep max and performing a further six repetitions. Three such drops were performed for each exercise separated by two-minute rest intervals.

Increases in lateral thigh thickness were similar between both groups.

Limitations

One limitation of the studies is that only certain regions of muscles were measured.

With more intense drop set protocols, there are potential reasons as to why they may not be suitable with compound exercises, particularly with free weight compound exercises like the back squat.

Drop Sets and Muscle Growth: Are They Effective?

In this video, the speaker discusses the effectiveness of drop sets in promoting muscle growth. The speaker explains what drop sets are and how they work, as well as the potential benefits and drawbacks of using them in a workout routine.

What are Drop Sets?

Drop sets involve performing an exercise to failure, then immediately reducing the weight and continuing with another set.

Drop sets can be performed with both compound exercises (which involve multiple muscle groups) and isolation exercises (which target specific muscles).

Drop sets can be used to increase training volume, which is a key factor in promoting muscle growth.

Benefits of Using Drop Sets

Drop sets can increase metabolic stress on the muscles, which may promote hypertrophy (muscle growth).

Drop sets can increase time under tension for the muscles, which may also promote hypertrophy.

Studies have shown that drop sets with isolation exercises can produce greater regional muscle growth than multiple normal sets.

Potential Drawbacks of Using Drop Sets

Central fatigue could potentially be an issue when using drop sets with compound exercises.

Studies have found no advantage to using drop sets with compound exercises such as leg press or back squat.

There are only 5 studies assessing drop sets and muscle growth, so conclusions should be taken with caution.

Conclusion

In conclusion, drop sets can be an effective tool for promoting muscle growth, particularly when used with isolation exercises. However, the potential drawbacks of using drop sets with compound exercises should be considered. More research is needed to fully understand the effectiveness of drop sets in promoting muscle growth.