🔥HOW TO DROP SET & PYRAMID SETS
Pyramid sets and drop sets are two of the most common styles of training; we’ve all used them or still use them. However is there any merit to that style of training? The idea is by decreasing or increasing the weight from a set point you can activate the most muscle fibers and not allow fatigue to affect you as much while hitting a greater training volume. We’ve all seen the guy holding 4 pairs of dumbbell sets by his bench, is it really worth it?
When comparing drop sets, crescent pyramid sets, and traditional resistance training with equal volume they all resulted in similar strength and hypertrophy gain. Some research (Angleri V et al 2017). Some new research (Fink J et al 2018) compared a drop sets vs. regular 3sets training session, finding that 1 drop set was superior to the 3 sets. Whether that transfers into a whole workout session we can’t know and the previous study would have us believe no.
However drop sets may be useful when pressed for time, as it seems the initial stress is greater than regular sets but not when combined with others. So if you only have a short amount of time to do a full body workout performing a full drop sets instead of doing 3-4 sets sequentially may be more beneficial.
But for your regular routine there is no need to grab 4 sets of dumbbells to be doing drop sets, it’s not really benefitting you and people may be upset you’re hogging the weights. What do you guys think about drop sets? Check out my ebook to learn more about exercising for muscle growth(link in bio)