They Trained One Side DROP SETS vs NORMAL Sets

Summary

This video delves into the effectiveness of drop sets for hypertrophy, based on a recent study involving trained individuals. It explores how drop sets, despite taking less time, lead to similar muscle growth compared to normal sets. With a focus on time efficiency, drop sets can be an excellent option for those with tight schedules. The video also reviews broader research, highlighting that while drop sets may not outperform normal sets for strength, they can enhance endurance, especially in isolation exercises. Practical advice is given for implementing drop sets within your workout routine for optimal results.

Takeaways

• 😀 Drop sets are a time-efficient method for hypertrophy, reducing training time by up to 60%.
• 😀 In a recent study, drop sets were compared to normal sets for trained individuals, showing similar hypertrophy results but with reduced workout time.
• 😀 The study used electromagnetic cable machines for both drop sets and normal sets, which might limit the generalizability to other equipment.
• 😀 Muscle growth between drop sets and normal sets was practically equivalent, with a slight favor towards normal sets, but the difference was deemed not meaningful.
• 😀 The drop set protocol involved reducing load by 8% once concentric velocity dropped by 20%, continuing until failure.
• 😀 Drop sets were superior in hypertrophy per training minute, making them ideal for those with limited training time.
• 😀 The study involved semi-supervised training, which means there might be inconsistencies in effort across subjects, potentially affecting results.
• 😀 The research was funded by Tonal Systems, the company behind the equipment used, though the authors found no bias in the results.
• 😀 A meta-analysis of previous studies showed that drop sets reduced training time by 30-70%, depending on the method used.
• 😀 Drop sets are particularly effective for isolation exercises and machine-based movements, though they can be experimented with on compound exercises.
• 😀 Although drop sets can improve muscular endurance, they are less effective for maximizing one-rep max strength compared to normal sets.

Q & A

What was the main objective of the study on drop sets?

The main objective of the study was to examine the effectiveness of drop sets in trained individuals, comparing them to normal sets in terms of hypertrophy and training time efficiency.

How many participants were involved in the study and what was their experience level?

The study involved 29 trained individuals with an average of 7.6 years of training experience.

What were the exercises used in the study?

The exercises used in the study were preacher curls and kneeling lat pull-downs.

What was the main difference in the training protocols between the normal set and drop set conditions?

In the normal set condition, participants performed four sets of 8–12 reps to failure, while in the drop set condition, they performed two or more drop series, with load reductions at specific points based on concentric velocity.

How were the load reductions in the drop set protocol determined?

The load reductions were determined when the subject's concentric velocity dropped by 20% relative to the fastest repetition, with the load reduced by 8% after each drop.

What were the findings in terms of muscle hypertrophy between drop sets and normal sets?

The study found that muscle hypertrophy in terms of elbow flexor muscle thickness (including biceps and brachialis) was slightly greater in the normal set group, but the difference was statistically insignificant and not practically meaningful.

How much time was saved with drop sets compared to normal sets?

The drop set group spent 10 fewer minutes per session, which was a 60% reduction in training time compared to the normal set group.

What did the study conclude about the efficiency of drop sets in terms of hypertrophy per training minute?

The study concluded that drop sets were superior in terms of hypertrophy per minute of training, making them a highly efficient method for muscle growth.

How do the results of this study compare with previous research on drop sets?

The results align with previous research, which found that drop sets lead to similar hypertrophy outcomes compared to normal sets, while significantly reducing training time (by 30-70%).

What are the potential limitations of the study that could affect its results?

The study had semi-supervised training, which may have led to some participants exerting suboptimal effort. Additionally, the study was funded by Tonal Systems, the company behind the equipment used, although this was not considered to affect the results.

What are some practical recommendations for incorporating drop sets into a training program?

Drop sets can be used to increase intensity and volume, especially for isolation exercises or when time is limited. They can also be used after normal sets, or as a hybrid approach, to add volume in a time-efficient manner.