On today’s episode of Live Lean TV, I’m teaching you how to do drop sets correctly for muscle growth.
But first, I’m so glad you’ve come back to check out another video post, here on Live Lean TV.
Doesn’t it feel great to be Living Lean?
Now let’s talk about one of the best loading parameters to increase strength and muscle, drop sets!
Side note: every time I say or do drop sets, I always think about Snoop Dogg’s “Drop it like it’s hot” song.
Drop sets are also referred to as:
With names like that, you know they’ve been proven to be better than standard sets for increasing maximal strength and muscle.
Do you even drop set bro/bro-ette?
Here’s an example of how to do drop sets correctly during a back exercise, such as a neutral grip seated cable row.
This is one of the times I like to use pinned machines, since you can quickly switch weights, with little effort.
For strength building, I like to train my back in the 8 rep range.
Here is an excellent example of how to build your back with a drop set.
This was just one example of a drop set to target your back.
Depending on the muscle group you’re working, and it’s fiber type, the optimal parameters of your drop set could be different.
Below I’ve outlined other optimal drop set examples based on different muscle fiber types.
For example, based on the muscle fiber type, the drop set could have a different:
Here are a few examples of how you would set up your drop set based on the muscle fiber type of the working muscle.
One other factor to keep in mind when determining the decrease in weight for drop sets would be the type of exercise.
If you’re doing a barbell back squat drop set, be sure to have someone remove the plates for you.
This way you can keep the rest period to a 3 second minimum, in order to fully keep the time under tension in place.
Alright, let’s get the conversation going in the comments below.
Do you incorporate drop sets into your workouts?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.