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How to Get The Most Muscle Growth From Drop Sets CHECKLIST

Hypertrophy at its best.

If you are focusing on hypertrophy, you probably heard of this training technique. Find out how to get the most muscle growth from drop sets.

If you go to the gym regularly, you probably know of a few training techniques that are aimed at making the most out of your time spent working out. Some of the most famous techniques are pyramid scheme, HIIT, Tabata, plyometric and more. However, drop sets might be one of the most famous done by bodybuilders and gym-goers alike.

But what is a drop set?

Dropsets are a weightlifting technique in which the lifter performs an exercise to failure, then immediately reduces the weight and continues to lift again, taking little to no rest between sets. This can be repeated for multiple drops, with the weight being reduced each time.

For example, let’s say you’re performing a dumbbell bicep curl. You start with a weight of 20 pounds and do as many reps as you can until failure. Then, without rest, you immediately grab a lighter weight (e.g., 15 pounds) and continue to perform the exercise until failure. This is one drop. You can then repeat this process with even lighter weights until you reach your desired number of drops or exhaustion.

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The idea behind drop sets is to increase the intensity and volume of your workout by pushing your muscles to work beyond their normal capacity. By reducing the weight, you can continue to perform the exercise even after reaching muscle fatigue, which can lead to greater muscle fibre recruitment and ultimately, muscle growth.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization. He made a video explaining how to get the most muscle growth from drop sets. Check it out.

How to Get The Most Muscle Growth From Dropsets

According to Isratel, there are only 3 things you need to keep in mind to understand how to get the most muscle growth from drop sets.

  1. Do an exercise for 10-20 reps (usually)
  2. Reduce the load on the exercise by 10-30%
  3. Practice minimal rest and repeat the process

Dropsets are ideal for muscles that respond well to high reps and it saves a decent amount of time.

However, it is not advisable to do drop sets for big compound lifts, such as the deadlift. Imagine you are doing sets close to failure every time with a heavy compound lift – you could injure yourself.

It is easier to do drop sets on cable machines and it can be trickier to do with free weights. Also, be aware of junk volume training, as drop sets can go on for too long and be detrimental to hypertrophy in the end.

Click on Israetel’s video below to understand more about how to get the most muscle growth from drop sets.

VIDEO – How to Get The Most Muscle Growth From Dropsets

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To achieve hypertrophy, a combination of resistance training and proper nutrition is necessary. Resistance training involves performing exercises with weights, resistance bands, or bodyweight, that challenge your muscles and cause microscopic tears in the muscle fibres. As the muscles repair these tears, they become stronger and bigger, leading to hypertrophy over time.

To optimize hypertrophy, it is important to progressively overload the muscles by gradually increasing the weight, volume, and intensity of your workouts over time.

Progressive overload is a fundamental principle of exercise training that involves gradually increasing the stress placed on the body during exercise over time. The idea is that in order to make progress and achieve better fitness and strength, you need to challenge your body by gradually increasing the amount of weight, repetitions, or sets you perform during an exercise.

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By progressively increasing the load on your muscles, you force them to adapt to the increased demand, which leads to improved strength and endurance. This principle applies to any form of exercise, whether you’re lifting weights, running, or doing bodyweight exercises like push-ups or squats.

Additionally, proper nutrition is important to support muscle growth, including consuming enough protein to provide the building blocks for muscle tissue, as well as sufficient calories to fuel your workouts and support muscle recovery. It is also important to get enough rest and recovery time to allow your muscles to repair and grow between workouts.

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