Do Drop Sets Build Muscle?
If you are looking for muscle building workouts then do drop sets are definitely the way to go. They have been proven to increase your strength and size. You will see results in no time at all! If you want to get ripped, or gain weight, then do drop sets are probably not the best choice for you. However if you just want to look better naked, or maybe even lose some fat, then they might work well for you.
Why Should I Do Drop Sets For My Chest Workout?
Chest is one of the most common muscles to grow when bulking up. When you start training it regularly, it becomes stronger than other body parts. So if you want to add some mass without adding too much bulk, then doing drop sets might be a good idea for you.
The main reason why you would want to do them is because they train the upper part of your chest. Doing so helps improve your pecs. Also, dropping sets will make you burn calories faster since you are burning fat instead of glycogen during these exercises.
Another benefit of doing drop sets with your chest workout is that they allow you to focus on other areas like shoulders and triceps which don’t receive enough attention from many gyms nowadays.
What Are Some Of The Best Drop Sets For Chest?
There are quite a few chest exercises you can do drop sets with. However, some of the best ones are:
1. Barbell bench press to dumbbell press (same weight)
2. Dips to dip machine
3. Incline dumbbell flyes to bench presses
4. Pec deck to flat bench flies
5. Incline bench press to dips
6. Pushups to towel extensions
If you want to gain mass then the first four exercises are your best options. These drop sets work well for bulking up because you are using maximum weights during most of the sets. If you want to tone up then stick with the last four exercises since they are safer on your body and adding more weight is not necessary.
How Can I Do Drop Sets With These Exercises?
It is very simple to do drop sets on most of these exercises. All you have to do is perform one set of the first exercise, followed by decreasing the weight, then performing another set. You continue this pattern until you can no longer add weight or do another rep.
For example with bench press to dumbbell press, you would perform a set of barbell bench press for ten reps, then reduce the weight and perform another set of eight reps. Then you would continue to reduce the weight and do as many reps as possible. On average, you should be able to do three sets this way.
Should I Use The Same Weight For All Of These Sets Or Use A Varied Method?
Some people prefer using a certain amount of weight for each set while others prefer varied methods. It is really up to you which one you want to do. If you are going for maximum size then using the same weight for each set is best. If you want to go for longer sets and extra reps, then using varied methods is better.
Both of these techniques work well when doing drop sets. Basically, you just have to decide which one you think will give you better results. You can also do a combination of the two techniques if you want. The choice is completely up to you and your goals.
What Kind Of Results Can I Expect From Drop Set Training?
If you are looking for quick results and larger muscles then drop sets are not the best solution. The reason why is because drop sets can overtrain your muscles very easily and cause a lot of microtrauma which leads to over-compensation during your rest period.
If you are looking for a more natural approach to training and don’t mind waiting the months it’ll take, then drop sets can be very effective. The reason why is because it breaks down a lot of muscle fiber which your body will have to repair, resulting in new growth.
So as you can see, both of these types of training have their advantages and disadvantages. It is up to you to decide which one you would prefer.
What Are Some Things I Should Know About Drop Set Training?
Here are some additional things you should know about drop set training:
1. Drop sets can help you break through strength plateaus.
If you have been stuck at a certain weight level for a long time, then drop sets can help you surpass that.
2. You must give your muscles time to recover in between drop sets.
You should only use this type of training once in a while and not every week.
5. Drop sets are very demanding so don’t plan on doing anything else that day. You will need all the rest you can get after a drop set workout.
6. Drop sets are great for building strength and power but they do very little in terms of size.
If you are looking for pure size, then drop sets are not the best solution.
7. Drop sets are very taxing on your connective tissues so if you have any kind of injuries, then drop sets will only make them worse.
You have been warned.
8. As I have mentioned before, drop sets are great for building strength and power but they do very little in terms of muscle size.
If you are looking to be a bodybuilder, then drop sets are not the best solution.
9. Drop sets are very demanding so you should allow for a lot of rest time in between each set.
This ensures that you won’t get any unwanted fatigue and will allow you to keep perfect form.
10. You should only do drop sets once in a while and not every week. Your muscles need ample time to recover so they can bounce back stronger.
11. This is very important. Drop sets are not a substitute for weight training. You will get the best results if you combine both types of training with each other.
12. It is always best to start slow when experimenting with drop sets. Don’t try to do too much too soon or else you will risk getting injured and that would defeat the purpose.
13. It takes a lot of effort to complete a drop set routine correctly. You will need to focus a lot and be mentally prepared.
14. Drop sets are not for everyone. Some people may not like the high intensity or the heavy feeling that stays with them for awhile.
15. If you have access to dumbbells, then they work better for drop sets rather than barbells because you won’t have to keep adding plates on. You can just keep moving the dumbbell in between sets.
16. Like any other exercise and form of training, drop sets must be done properly and with good technique to avoid getting injured. So watch yourself in the mirror to make sure everything is done right.
17. Drop sets done incorrectly can be dangerous to your joints so be careful. Don’t try to push through the pain, especially as the weight increases.
18. Drop sets, especially with free weights can be very dangerous if you don’t have a spotter. I highly recommend that you get a spotter if you are going to use free weights.
19. Always start with lower weights and work your way up as you progress. This is for your own good so your muscles can get accustomed to the weight.
20. Start each set with a fresh mind and body. Don’t let yourself get too tired before taking a break.
21. Concentration is very important when doing drop sets. If you aren’t concentrating then you are risking getting hurt and that is not good.
22. Always use proper form when doing any exercise. This is especially important for drop sets because of the nature of the exercise.
23. Drop sets are not designed to be done everyday. They are actually better used as a shock method of training rather than a steady diet.
24. Drop sets can be done with any exercise that involves weight lifting. This includes bench presses, squats, curls, shoulder presses, any kind of row, etc.
25. Drop sets can also be done with bodyweight exercises such as dips, push-ups, pull-ups, etc, however, you are going to need some serious willpower to complete them.
Sources & references used in this article:
Drop Set Science by P Player – dynamicduotraining.com
Between Sets: How Long Should You Rest To Build Muscle Faster? by C Juneau – dr-muscle.com
Fatigue of the plantar intrinsic foot muscles increases navicular drop by DL Headlee, JL Leonard, JM Hart, CD Ingersoll… – Journal of …, 2008 – Elsevier
How To Keep Your Muscle While Leaning Out by B Geiger – bodybuilding.com
Drop jumps by B Blackwood – Strength and Conditioning Journal, 2005 – search.proquest.com
Soft drop by AJ Larkoski, S Marzani, G Soyez, J Thaler – Journal of High Energy Physics, 2014 – Springer