Drops Sets have to be there in your workout, when it comes to muscle building. There are various methods and techniques used in strength training to jump barriers. And reach a goal faster than one can imagine.
And drop sets are no different.
Adding these in your routine is one the best strategies you can apply. Rather than just challenging you, they also build muscles.
Together, let’s find out how effective drop sets are.
What Are Drop Sets?
Adding drop sets means dropping some weight in an exercise when you reach muscular failure.
And doing the same again and again until you reach a state where a single rep is not possible.
Taking an example from leg extension. Suppose you are doing your last set of leg extensions with a weight of 20 kgs. And you reach a muscular failure in a rep range which is ideal according to you.
Now, instead of resting, you immediately drop some weight (ideally 10% of previous weight). And perform more reps until you get tired enough. And this whole process is repeated until you hit failure with lighter weight.
Are Drop Sets Effective?
Yes or no at the same time. Because the benefits of these sets depend upon the goal. And the workout experience of someone.
Ladder Sest are good to go for a person who is experienced enough to add more mechanical fatigue in his workout. So muscle fibers should not be over trained.
On the other hand for a beginner who is trying to adapt his normal and basic workout routine. It is possible for him to get over trained with adding additional sets.
Are Light Sets Good For Beginners?
Various answers can be given here. But I will say ‘No’. Because…
Now you are evolving and adapting exercises. A small mistake can cause you big harm in the form of injury.
Maintaining proper form and posture while doing an exercise is crucial. And this can be compromised by beginners, when they add drop sets. And they are more likely to get injured.
Another part is, beginners are likely to over train their muscle fibers and tissues. Because adding drop sets could give instant shock to these fibers and tissues.
The best for beginners is, gain some experience, make your own plan and go on.
Benefits Of Adding Drop Sets
While light sets and normal or regular sets, they both come with the same benefits (pros). But adding drop sets is more beneficial.
When you add light sets to your workout, you are allowing more mechanical fatigue and stress to put on your muscle fibers and tissues. Which leads to hypertrophy.
This results in damaging of muscle tissues and even more stronger repairing.
Result : Muscle growth and increase in muscle size.
3 Mistakes To Avoid
1. When To Do Drop Sets?
After adding drop weight to workout. The next crucial step is – when to do them? You could add them to almost everywhere in between your workout.
But the best place for them is, your last exercise of the session.
Adding drop sets in the last, helps you to empty your energy tank. And use those every single spark from you.
Adding them in between your exercises, uses your energy very soon. By which, the remaining exercises are done in tiredness.
2. How Many Drop Sets Should You Do?
I recommend you to add drop sets to only 1 maximum 2 exercises. More than this means, you are going to over train yourself. And increasing the chances of your injury.
As we have discussed, adding descending sets are great. However, they also put more stress on muscles. And hence increasing them instantly is not a good idea.
3. Don’t Add In Compound Exercises
Adding these sets in compound exercises is not a good approach. Compound exercises like bench press, deadlift and squats demand solid form.
However descending sets add more volume to workout. Which needs more strength, hence form is sometimes negotiated. That’s how adding drop sets in compound exercises are prone to injuries.