Stop Doing Drop Sets Like This ❌
✅ Subscribe to my main fitness channel: / nalewanyjfitness
Get Your FREE Workout & Diet Plan:
📝 www.SeanNal.com/freeplan
Premium Quality, Science-Based Supplements:
💊 www.RealScienceAthletics.com/
(Save 15% with coupon code KZread15)
Connect With Me:
👉 / sean_nalewanyj
👉 / sean_nalewanyj
#fitness #gym #workout #buildmuscle #bodybuilding
Пікірлер: 290
💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS: 1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio. 2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order. ✅ Follow on IG for more daily tips: @sean_nalewanyj P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.
@atrckr-bf7de
Ай бұрын
I usually train more endurance/high reps as it's more functional/useful for my daily life and construction job so I usually do drop sets with higher reps ranges works for me but maybe not time efficient
@xnoreq
26 күн бұрын
Where did you get the false idea that "the majority of the muscle building stimulus is only coming from the last few reps"?
@fortnex9972
16 күн бұрын
I decrese about a 10% the weight and is a muscle killer
@radaaalnassery2966
Күн бұрын
Regarding your first point, research does show that the final reps in a set, particularly when reaching near failure, can be particularly effective due to muscle fiber recruitment and metabolic stress. However, it's not that simple, because if that were the case, we would only be doing singles, doubles, and triples to get jacked, but this typically wouldn't generate the same metabolic stress needed for optimal muscle hypertrophy. Moreover, I agree that higher reps are "junk" because they can play a significant role in muscle growth through different pathways. Stretching fascia tissue and lactic acid are both pathways contributing to hypertrophy, and incorporating a variety of rep ranges can optimize muscle development. Lastly, if the reason you choose not to do higher reps on a drop set is because of cardiovascular restraint and/or not being able to handle the "muscle burn," then A, you should get checked out for having such horrible cardiovascular endurance and look into improving your cardiovascular fitness, and B, you should grow a pair and get comfortable being uncomfortable.
@xnoreq
Күн бұрын
@@radaaalnassery2966 I don't think so. Show me the studies that compared going to failure in every set vs only going to some RIR but still doing the same volume that show that the failure group had higher gains.
10 pounds makes a huge difference when you're close to failure
@ryanbradleyrankin
Ай бұрын
Yes I'll get maybe 6 more reps at most.
@liammagalhaes6579
Ай бұрын
Bro, Ong. Sometimes it feels like I didn’t even change the weight
@reginaldlloyd4892
Ай бұрын
This!
@pedromorais6882
27 күн бұрын
Of course it does, its my pr
@sailingsential
18 күн бұрын
This guy is not a scientist, don't just believe him
Where I work out, "drop sets" seem to involve people dropping their weights on the floor. And then never re-racking them.
@DILFDylF
16 күн бұрын
When you work out in the basement and are lazy :/
@calebleibold7644
10 күн бұрын
Broo fr 😂
Thanks for saying this. I felt bad for only needing 2-5 reps to failure.
@marklikesbarbells55
18 күн бұрын
Same bro
@nomad155
12 күн бұрын
Keep up the good work
“Fluff and Pump” 😂
@Frosty_tha_Snowman
Ай бұрын
Never heard someone compare chasing a pump to fluffing, but it's so damn accurate 😂
@BigstickNick
29 күн бұрын
I will check myself going forward
@GameN3rdz
20 күн бұрын
@@BigstickNicklol
@liamashburn3334
12 күн бұрын
What is he referring to?Useless training?
@otrebla8944
11 күн бұрын
Pump and dump
Failure point keeping you big as hell
Yeah, Sean knows his stuff. This is a very useful piece of advice.
@thatguy9464
Ай бұрын
noone asked
@AJ-xu5dh
Ай бұрын
@@thatguy9464I did
@KarimTemple
Ай бұрын
@@thatguy9464no one asked
@ClarlesClarkely
29 күн бұрын
@@thatguy9464no one asked bozo
@patootie3529
28 күн бұрын
@@thatguy9464imagine saying this in a public comments section lol
Literal life changing abvice, big thumbs up Sean.
Sometimes i feel like only getting 3-5 more reps on a drop is weak behaviour but if sean says it i will continue
@Kosiduss
17 күн бұрын
are you a child ? the less reps you do the more challenging the weight you're lifting is. it's actually "weak behaviour" to be able to do 10 reps on a drop set
Shane Nawigiwigi back with another piece of quality fitness advice 🗣️🔥
@metalcake2288
Ай бұрын
Nawigiwigi is the funniest shit I've ever seen today. Thanks Sean for the fantastic fitness advice
@ilikegeorgiabutiveonlybeen6705
Ай бұрын
narkadurkalek
@dustencross357
Ай бұрын
* Nalajuwangwane
@egotrips4810
22 күн бұрын
We Love You Tecca 2 is criminally underrated and 1 of my fav trap albums
Did these with the same bars today. Wide, medium and narrow. Drop-sets lowering in single increments after six sets each. My back was screaming! 👍🏼 a total of 120 reps once completed. At 73 I’m feeling my back for the first time in years. I started at 120 and decreased incrementally to 90. Ten reps each.
Been working out just over a year and a half now. Appreciate all the effort you put in your videos Sean and thanks for helping me improve my workouts. Keep up the good work.
@valerianlin2792
Ай бұрын
Nice physique bro 💪💪
Yes. This is something I like to do for my last exercise of the day. Getting 3 to 5 more reps is accurate when hitting failure or close to failure. Doing 10 more reps, you dropped to much weight.
Most people fail to train closer to failure, while thinking they are closer than failing to train closer to failure.
@JamesNalacar
Ай бұрын
Agreed. I believe beginner lifters who are serious about lifting should definitely spend some quality time (like 3 months or so) actively gauging just where their muscular failure point lies and not just training till the burn and then dropping the weight. Muscular failure I believe is a skill that must be mastered if you wanna build quality muscle
@yipperdeyip
Ай бұрын
This is why HIT Mentzer style doesn't work for many. Most people are too much of a 😺 and don't know how to go to actual failure
@nikosflochillionere-zx2sr
Ай бұрын
Your sentence makes no sense. I'm tripping right now by your likes. Humans truly don't understand anything they just translate it to something they understand
@terrancekayton007
Ай бұрын
@@nikosflochillionere-zx2sr I read it 3x and was like 😵💫…thought i was missing something, or it was some kind of poetry 🤣🤷🏿♂️glad it wasn’t just me😆.
@terrancekayton007
Ай бұрын
@@nikosflochillionere-zx2srI did like, what I think he was trying to say. 🤔
Thank for the solid advice. I have been doing drop sets wrong this whole time…
Sean's muscles look like they want to jump out of his skin. Absolutely diabolical physique!!🔥🔥
@Benjalina123
28 күн бұрын
You used the word diabolical incorrectly, sir.
@rjperezzz5670
24 күн бұрын
Diabolical has a negative meaning
@gribby2302
24 күн бұрын
His physique IS evil! It's menacing, villainous. Terrifying to behold. I don't understand the confusion.
Depends. If you are already banged up from going heavy, you may be better off doing 8-10 reps in your drop sets, even if it's still the last 3-5 reps of those that stimulate hypertrophy. If your main set is already high reps, then you may benefit from dropping less. In that case, you may not even have to drop weight, but do rest & pause instead. A few seconds of rest may allow you to do 3-5 reps when the weight is not heavy to begin with. I don't like generalizations without context.
this makes perfect sense. thanks Sean!
Thank you for clarifying I’ve always heard guys saying you need to drop enough to do another 8-12 or however many you did on first set.
This is really awesome advice
I'm glad I saw this. Ive been making this exact mistake
Yeah but if you’re getting to the point that you’re so fatigued that you’re losing your technique and you want to get every rep in, you have to drop a significant amount.
Actually solid advice, will start doing this from now on. Thanks Sean!
Excellent tip, one of your best shorts if you ask me.
Damn good info
Amazing tip! Looking big King!
Keep in mind everyone that hypertrophy is a bodily response from “harsh conditions.”
If you're doing 10+ reps a good rule of thumb is to start by dropping 10lbs (if you're using dumbbells or any double sided weights that's 5lbs off each side)
drop sets are my integrated vo2 max training so I aim for 8-12 reps per drop set. it's all about the goals you're trying to achieve
do the first set your PR and then drop 15% of weights on each seperate set. There.
I think I saw a video from Dr. Mike or Jeff that there is a study that shows doing piramid up or down sets makes no difference to sets with all same weights, the most important thing is going close to failure and having consistent weight is easier to understand your progressive overload.
I try to add 4-6 reps with each lowering of weight, for exactly this reason
Depends on the exercise and machine, but as a general rule I find dropping down two pins works great with me for a lot of the drop sets I do.
"Extended fluff and puff marathon" haha I love that
My favorite "drop-set" is doing pushups to failure after i bench press every set
Thanks for the advice
It’s about intensity not getting 8-12 reps
Solid advice 👍
Great advice👍spot on
Brave of you to assume I’ve got that much weight to drop in the first place 👀
Appreciate the tip😊
Best fitness advice on KZread
bro saving my gains over here. thanks sean!
Very helpful, thanks.
Mouthwateringly useful information
best fitness influencer
I don't do weight drop, only decreased amount of reps. my dumbbell is a screw on type, so reducing weight means I had to load/unload and screw which is a hassle
@InevitableTruth.
Ай бұрын
Yeah same. All that I have is only done with my two dumbbells and 40 kgs of weight plates. There are pros of dropset just like when you're plateauing on 3 reps but I learned that if you keep it like that your muscle will eventually grow anyway.
@RZ_2K
Ай бұрын
just do pause reps at that point, with small rest periods
Thank you
If you're focusing on endurance or cardio, it could help, but then you're not training optimally for those goals. It would be best to separate your strength and cardio training so you can do each optimally and not waste time on training and waiting to recover from that suboptimal training. Really love the content!
Yep, that makes sense. I keep thinking I need to reduce the weight to get near the same number of reps as my first set to ensure volume. But then this approach is almost like MYO-Reps.
I tought people shifter to heavier weights, not lighter
@davidhill2758
Ай бұрын
Yeah, I've done that - they used to call it pyramiding...
@jonnovak6856
Ай бұрын
For a drop set..?
@davidhill2758
29 күн бұрын
@@jonnovak6856 He's talking about pyramiding...
@jamesfahy9954
29 күн бұрын
That's pyramid training, this is reverse pyramid training. Both are fine as are straight sets.
@stumble_leiner
27 күн бұрын
Sigma male mentality. Nearly dropped the weight on your head cuz you're beyond failure?! Go harder bro, pump that weight up and teach your body a lesson
I do 30% drop and it works for me. ie: 100lbs drop to 70lbs
@hombresdealtovalor888
29 күн бұрын
Me too
@rickmoss6421
29 күн бұрын
@@hombresdealtovalor888Yeah, most of these so-called fitness influencers love to lowkey clickbait for views. Most of their "advice" is common sense and nothing game changing. Bottom line...fitness is not a one size fits all endeavor.
This will also make your muscles much tighter than they should be which means you’ll need to stretch a ton more
This makes so much sense that I feel silly never really thinking about it before.
I can immediately implement this advice. Perfect little video
On weight stacks, I just reduce the weight by 2 notches every set on drop sets. Gets me absolutely destroyed
Nice dude, thanks!
There’s no such thing as junk reps if you like muscle endurance keep doing it
Just don't rest between sets! A stimulus is a stimulus!
I rlly needed this 😭🙏🏾
Gold info thanks
Im doing this for a long time, and my gym bros thinks its wrong 😂
I have a few dropsets planned in my workout plan and I never thought of it. Thanks.
I don't do drop sets,I just grunt through a full set and just increase the rest between sets by a min
Switch it around and do upsets, increase weight and decrease reps. For example if your doing arms do 4 sets of 12, 10, 8, 6, start with a weight that you can barely do 12 reps then add 5 or 10 lbs or as much as you can handle to hit failure each set. My arms have always been on the small side no matter what I tried but when randomly decided to try this one day with my arms and shoulders and I couldn't use my arms the next day and they looked like they exploded after a month of doing that.
I thought the biggest mistake was dropping the weights and breaking the floor
Just rest pause and perform maximum rep to failure
Thank you!!!!
This guy cracks me up...😂😂😂😂😂
I usually go down 5 lbs when doing drop sets. Sometimes 10 lbs if I'm really burnt out
Dude thats why i do it. For both cardio and muscle buildiing at the same time becausse I don't have time to do seperate workouts for them
How long should I wait in between the dropsets? Do them immediately? Wait a few breaths?
@NofirstnameNolastname
7 күн бұрын
Immediately ofc, or asap. Waiting a few breaths lets me do more reps of the same weight already.
Great tip Sean 💪👊
Could you make a video on drop sets vs cluster sets?
I’m a fan of just ending on a drop set and really making it hard. Hated doing drop sets every set… so many reps. This is a solid way to go about it.
GOOD STUFF, bro!!! 💪💪 I don't do drop sets. But I'm thinking of trying
Thanks Sean. This is a great confirmation that I have been almost instinctively been performing my lateral deltoid drop sets correctly.
I imagine drop sets like a training partner, a good gym partner will only take as much weight off as needed to perform a few additional reps
Your shorts are very interesting keep it up man
I min-maxxed this by skipping the initial reps and only doing the last 1-2 reps to failure
i usually reverse the weight that i inscreased, get 3-5 reps at best, love doing it with Hack Squats.
great tip
It’s not about the destination, it’s about the journey… ;)
I’m a teenage boy who is looking to get in to gym but I don’t really know what I’m doing. I have limited knowledge on what exercises work what muscle groups, and I have no idea what a proper gym schedule should look like. Can someone please help me?
@MyCharleyhorse
Ай бұрын
Drop sets are not for beginners. You want to start with traditional compound movements -- look them up -- and then add forearm, biceps, triceps, and deltoid exercises. One way to begin planning out your exercises, though, is to subscribe to Sean's site and look over his inventory of available videos.
For bench press 6-8 reps drop the weight 20lbs or so go to failure then push ups til failure
I do -30% twice after main set and it works for me
You only need one set to failure
I'll usually drop the weight by about 10-15% each time. Unless I'm going for a high rep burnout pump chase, then I'll drop it by up to 50% and burn it out, but that's just for the pump.
Exception to that is BFR training
My goal is 8 reps to reach RIR. For a drop set, I’ll only reduce the weight to where I can still achieve RIR at 8 reps. No more than that
I usually do 60% to 70% of the weight from the last set. 225 to failure followed by 135 or 155 to failure or whatever is easier to put on the bar. I'm 220 to 225 at 6'2 10% to 12% body fat, I'm not trying to gain muscle at the moment just trying to lean out as much as possible and improve cardio.
Who truly trains to failure?
on drop sets i do an extra 2-4 reps
I recently started doing drop sets on my bicep curls, starting at 40 I'd drop 5 pounds every drop and keep dropping until I'm down to 15 pounds, usually doing 4 reps per drop
Hmmm, this was actually quite a differently explained take on a now generally accepted fact about end-reps...with useful graphics too
I only care about strength drop sets are not an option for me.
I only encounter that issue after several sets/decreases. For example, the sets might be 12, 9, 5... but then the next set/decrease is easier, and I can do 8. Am I doing too many sets; i.e. going too low? 🤔
Example: 5 lbs- > 10 lbs ->15lb(till failure) ->5lbs(till failure). Basically progressive overload then a drop set.
I drop by about 20% of the previous set's weight. That way the quantitative drop gets less and less.
I never understood why someone would want to hit a rep number effortlessly and then reduce weight...and do it again, and again.