Reply
Results 1 to 28 of 28
  1. #1
    Registered User Kasim7's Avatar
    Join Date: Oct 2019
    Age: 50
    Posts: 53
    Rep Power: 0
    Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10)
    Kasim7 is offline

    Making all sets "drop sets"

    Does anybody else do this? I do this in all my sets because it feels like I can't hit/work the muscle fully if I don't.

    For example if I'm chest pressing, I start at 100lb, do as much as I can (until failure ~12 reps). Then drop it to 80 do again about as much as I can (~8 reps). And then finish off at about 60 til failure (~15-20 reps). I also wait 5 minutes between each set to rest fully and do 3 sets.

    Edit: just to clarify, the example of dropping the weight 3 times is in one set. So I do the same thing in 3 sets, start at 100, drop to 80 and 60 in each set.
    Last edited by Kasim7; 12-13-2019 at 11:50 PM.
    Reply With Quote

  2. #2
    pay the iron price SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 48,331
    Rep Power: 1258879
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    I believe most evidence shows it's better to keep some reps in reserve on each set. The fatigue cost of taking every set to failure is too high for most people - it means they do less overall volume (which is the key metric affecting muscle gain). The concensus is that most sets should be done like this - with only the occasional to-failure set.

    It's also impractical on some lifts like squats - where you would probably injure yourself if you tried this.
    Reply With Quote

  3. #3
    Registered User Kasim7's Avatar
    Join Date: Oct 2019
    Age: 50
    Posts: 53
    Rep Power: 0
    Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10)
    Kasim7 is offline
    Originally Posted by SuffolkPunch View Post
    I believe most evidence shows it's better to keep some reps in reserve on each set. The fatigue cost of taking every set to failure is too high for most people - it means they do less overall volume (which is the key metric affecting muscle gain). The concensus is that most sets should be done like this - with only the occasional to-failure set.

    It's also impractical on some lifts like squats - where you would probably injure yourself if you tried this.
    That makes sense, although shouldn't you listen to your body sometimes? I feel like I've worked most efficiently, when the individual muscle is most tired. Doing drop set makes me achieve this. (no pain no gain)

    According to your argument, by keeping some reps in reserve and being less tired/weak on the target muscle, will I experience greater muscle growth?
    Reply With Quote

  4. #4
    pay the iron price SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 48,331
    Rep Power: 1258879
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Of course you should listen to your body - but you need to temper this with knowledge about what works and doesn't.

    If you were running 10k, after the first 100m, you might think, this is too easy, I need to run faster. But will that make you complete the race faster? Only if you can sustain the pace for the remaining 9900m...
    Reply With Quote

  5. #5
    Registered User Heisman2's Avatar
    Join Date: Jun 2005
    Posts: 12,193
    Rep Power: 55756
    Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000)
    Heisman2 is offline
    I find it really interesting you can use that rep scheme. I would not be able to get nearly that many reps with the 1st and 2nd drop after doing 12 reps to failure. That makes me think this may benefit you more than most and/or you are not going to true failure on the first set. That said, I do not typically train like this on the compound movements so maybe if I did I would develop the capacity to perform this type of rep scheme. How long are you resting between each drop?
    Reply With Quote

  6. #6
    Registered User Kasim7's Avatar
    Join Date: Oct 2019
    Age: 50
    Posts: 53
    Rep Power: 0
    Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10)
    Kasim7 is offline
    Originally Posted by Heisman2 View Post
    I find it really interesting you can use that rep scheme. I would not be able to get nearly that many reps with the 1st and 2nd drop after doing 12 reps to failure. That makes me think this may benefit you more than most and/or you are not going to true failure on the first set. That said, I do not typically train like this on the compound movements so maybe if I did I would develop the capacity to perform this type of rep scheme. How long are you resting between each drop?
    I wait like 10-20 second lowering the weight from 100 to 80 for example and wait 5 minutes between each set. Do 3 sets with each exercise and follow the same method mostly. So if I am doing 4 different exercises it takes me little over an hour adding the time doing the set plus 5x3x4= 60 minute wait. Usually spend about 75 mins at the gym from start to final lift.

    Do about 8-12 reps first time, (heaviest) drop weight about %10-20 and do again about ~10 reps, lastly drop about %30-40 weight and do about 10 to 20 reps... 5 minute rest, repeat. etc.
    Reply With Quote

  7. #7
    eye of the tigress etet1919's Avatar
    Join Date: Sep 2018
    Posts: 2,214
    Rep Power: 20048
    etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000)
    etet1919 is offline
    I love doing drop sets (descending pyramids) on certain compounds, including squats. But the first set is anywhere in the 3-10 rep ballpark, and the next two immediate sets end up being around 10 reps...very fatiguing, but also builds stamina. Also helps to increase max strength in that exercise, IMO. It's more practical to do this as the final set for that particular exercise.
    When I hear people say, " You should tone down your physique," I know I've achieved my fitness New Year's resolution:)

    Cheers to everyone having 2020 vision/insight this decade...
    Reply With Quote

  8. #8
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 50
    Posts: 941
    Rep Power: 2135
    air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000) air2fakie is just really nice. (+1000)
    air2fakie is offline
    Originally Posted by Kasim7 View Post
    That makes sense, although shouldn't you listen to your body sometimes? I feel like I've worked most efficiently, when the individual muscle is most tired. Doing drop set makes me achieve this. (no pain no gain)
    Don't evaluate workout efficiency by what makes you feel the most tired. If you want to listen to your body, evaluate your workout by whether you see muscle and strength gains over time. You can have gain w/ no pain and pain w/ no gain - so I wouldn't use that motto.

    Originally Posted by Kasim7 View Post
    According to your argument, by keeping some reps in reserve and being less tired/weak on the target muscle, will I experience greater muscle growth?
    Diff ppl may respond better to diff things, but I'd doubt having every single set as a drop set would yield the best results. You can try it another way to find out. Agree w/ etet above that drop sets work best for the last set of an exercise.

    Also, tracking and maintaining progressive overload seems a lot more difficult w/ all drop sets.
    Reply With Quote

  9. #9
    Registered User DCSpartan's Avatar
    Join Date: Apr 2010
    Age: 48
    Posts: 11,073
    Rep Power: 20105
    DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000) DCSpartan is a splendid one to behold. (+10000)
    DCSpartan is offline
    If you are only chest pressing 100 pounds, you probably need to do something beyond drop sets that are building noting but endurance.
    Reply With Quote

  10. #10
    Registered User jademonkey's Avatar
    Join Date: Feb 2019
    Posts: 741
    Rep Power: 950
    jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500) jademonkey is a jewel in the rough. (+500)
    jademonkey is offline
    If I lift til failure, and drop the weight 20%, with only 20 seconds to switch the weight, I'll probably get 2 reps.

    As a relative beginner it may be fine - you probably haven't trained your muscles how to push til failure - you yourself said you don't feel like they are worked doing a set to failure. So I'm inclined to think the extra reps could help train you to go harder and help train the muscle firing patterns.

    If you keep doing this over several months you'll likely get better and better at pushing harder in that first set and the drop sets will only detract from future sets. Then you could switch it so you aren't going too hard on early sets. I like to keep 2-3 reps in reserve when I'm doing 4+ sets at 10 reps. For low rep bench I might only keep 1 rep in reserve on the first couple sets.
    Current.....................315 / 285 / 480............179 lbs
    July 1, 2019.................................................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Early March 2019......275 / 245 / 405.............173 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  11. #11
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 325
    Rep Power: 366
    Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250)
    Oleg1975K is offline
    Lactate training gives bad hypertrophy gains in natty athletes. This has been tested many times. On one Russian forum was a topic the fans of this style of training. In fact, only those who grew with the help of juice. For natti, classic load protocols work best with a small (5-6) and an average number of repetitions (up to 10-12) in a set.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

  12. #12
    Registered User Kasim7's Avatar
    Join Date: Oct 2019
    Age: 50
    Posts: 53
    Rep Power: 0
    Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10)
    Kasim7 is offline
    Originally Posted by Oleg1975K View Post
    Lactate training gives bad hypertrophy gains in natty athletes. This has been tested many times. On one Russian forum was a topic the fans of this style of training. In fact, only those who grew with the help of juice. For natti, classic load protocols work best with a small (5-6) and an average number of repetitions (up to 10-12) in a set.
    Are you saying lactate training is worse for natty but better for juicers?
    Reply With Quote

  13. #13
    pay the iron price SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 48,331
    Rep Power: 1258879
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Originally Posted by Kasim7 View Post
    Are you saying lactate training is worse for natty but better for juicers?
    Effects of drug use is not open for discussion.

    Suffice to say that very high rep training is inefficient but works. Protocols like my reps work - but only when combined with more conventional training.
    Reply With Quote

  14. #14
    Registered User Kasim7's Avatar
    Join Date: Oct 2019
    Age: 50
    Posts: 53
    Rep Power: 0
    Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10)
    Kasim7 is offline
    Originally Posted by SuffolkPunch View Post
    Effects of drug use is not open for discussion.

    Suffice to say that very high rep training is inefficient but works. Protocols like my reps work - but only when combined with more conventional training.
    Ok from what I understand from all the commenters here, pain does not equal gain, what I should instead do is lift heavy as I can in moderate reps 10-12 for the biggest hypertrophy, even if lifting lighter for longer causes more muscle pain. Correct?
    Reply With Quote

  15. #15
    pay the iron price SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 48,331
    Rep Power: 1258879
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Originally Posted by Kasim7 View Post
    Ok from what I understand from all the commenters here, pain does not equal gain, what I should instead do is lift heavy as I can in moderate reps 10-12 for the biggest hypertrophy, even if lifting lighter for longer causes more muscle pain. Correct?
    You will never boil the whole thing down to one sentence - you risk over simplifying - and this in turns risks making poor training decisions based on this.

    This is why we usually tell novices to run a ready made routine - it will almost ALWAYS be better that their own ideas...

    That is not to say you shouldn't try learning.

    What we can say is that a moderate rep range is generally more efficient and lactic acid pain is not well correlated with hypertrophy training.
    Reply With Quote

  16. #16
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 325
    Rep Power: 366
    Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250)
    Oleg1975K is offline
    Originally Posted by Kasim7 View Post
    Are you saying lactate training is worse for natty but better for juicers?
    Why only for juice lovers? You can also use drop-sets in training, when talking about the development of power endurance and resistance to muscular acidification. For example, such squats are used by speed skaters as part of physical training. But... natural bodybuilder to build their training plans only on the basis of drop-sets - not right.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

  17. #17
    Registered User Kasim7's Avatar
    Join Date: Oct 2019
    Age: 50
    Posts: 53
    Rep Power: 0
    Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10)
    Kasim7 is offline
    Originally Posted by Oleg1975K View Post
    Why only for juice lovers? You can also use drop-sets in training, when talking about the development of power endurance and resistance to muscular acidification. For example, such squats are used by speed skaters as part of physical training. But... natural bodybuilder to build their training plans only on the basis of drop-sets - not right.
    i used to think lactating muscle was actually muscle fiber damage, thus should cause greater hypertrophy
    Reply With Quote

  18. #18
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 325
    Rep Power: 366
    Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250)
    Oleg1975K is offline
    Originally Posted by SuffolkPunch View Post
    You will never boil the whole thing down to one sentence - you risk over simplifying - and this in turns risks making poor training decisions based on this.

    This is why we usually tell novices to run a ready made routine - it will almost ALWAYS be better that their own ideas...

    That is not to say you shouldn't try learning.

    What we can say is that a moderate rep range is generally more efficient and lactic acid pain is not well correlated with hypertrophy training.
    A little lactic acid pain is also helpful. It stimulates the growth of mitochondria. Muscles become more resistant to acidification and overall functionality increases.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

  19. #19
    Registered User Kasim7's Avatar
    Join Date: Oct 2019
    Age: 50
    Posts: 53
    Rep Power: 0
    Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10)
    Kasim7 is offline
    Originally Posted by Oleg1975K View Post
    A little lactic acid pain is also helpful. It stimulates the growth of mitochondria. Muscles become more resistant to acidification and overall functionality increases.
    What's the biggest trigger of muscle fiber damage? According to scientists, muscle growth is caused by the damaged muscle fibers repairing themselves (during rest).

    I assume heaviest possibly lift in range of 8-12 reps in 3 sets is the biggest damage (in a good way) to the muscles?
    Reply With Quote

  20. #20
    4am club health4life24's Avatar
    Join Date: Mar 2013
    Posts: 12,084
    Rep Power: 217720
    health4life24 has a reputation beyond repute. Second best rank possible! (+100000) health4life24 has a reputation beyond repute. Second best rank possible! (+100000) health4life24 has a reputation beyond repute. Second best rank possible! (+100000) health4life24 has a reputation beyond repute. Second best rank possible! (+100000) health4life24 has a reputation beyond repute. Second best rank possible! (+100000) health4life24 has a reputation beyond repute. Second best rank possible! (+100000) health4life24 has a reputation beyond repute. Second best rank possible! (+100000) health4life24 has a reputation beyond repute. Second best rank possible! (+100000) health4life24 has a reputation beyond repute. Second best rank possible! (+100000) health4life24 has a reputation beyond repute. Second best rank possible! (+100000) health4life24 has a reputation beyond repute. Second best rank possible! (+100000)
    health4life24 is offline
    I do a pyramid rep scheme in which I either start light with more reps and work to heavier weight with less reps or vice versa (usually light to heavy though) but I do it as invidivual sets. Not back to back drop sets.

    Maybe once in a while I do drop sets if I feel like it.

    You can’t get hung up on feeling like you have to completely exhaust a muscle and be real sore in order to think you had a good workout.

    You might have a good workout and not feel tired or sore and that’s fine. As you become more experienced soreness and muscle fatigue might not be as apparent as it was right at the beginning.

    But just because you don’t feel the muscle is sore or tired doesn’t mean your workout wasn’t good.

    It’s a psychological thing.
    - Your mindset influences your outcome. It's time to take out phrases like "I can't" or "I don't have time" and replace them with phrases like "I will make the time" and "I will keep working at it until I find a way that works." Success starts with the right mindset and believing in yourself and your dreams.
    Reply With Quote

  21. #21
    pay the iron price SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 48,331
    Rep Power: 1258879
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Originally Posted by Kasim7 View Post
    What's the biggest trigger of muscle fiber damage? According to scientists, muscle growth is caused by the damaged muscle fibers repairing themselves (during rest).

    I assume heaviest possibly lift in range of 8-12 reps in 3 sets is the biggest damage (in a good way) to the muscles?
    Are you assuming that muscle damage is the cause of hypertrophy? It is not - and in fact excessive muscle damage may impede hypertrophy.

    Mechanical tension and (to a lesser degree) metabolic stress are the causes of hypertrophy. Look up Brad Schoenfeld's most recent work on this topic if you want to do some learning.
    Reply With Quote

  22. #22
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 325
    Rep Power: 366
    Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250)
    Oleg1975K is offline
    Originally Posted by Kasim7 View Post
    What's the biggest trigger of muscle fiber damage? According to scientists, muscle growth is caused by the damaged muscle fibers repairing themselves (during rest).

    I assume heaviest possibly lift in range of 8-12 reps in 3 sets is the biggest damage (in a good way) to the muscles?
    Microtrauma to create in the muscles is not a problem at any training, even at low-intensity lactate training. Will microtrauma be followed by growth and supercompensation? Until now, scientists argue about the factors of hypertrophy and have not come to a consensus. Therefore, we, mere mortals, can only be satisfied with empirical data. The muscle grows because we train it with heavy weights. Something like that...
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

  23. #23
    Registered User Kasim7's Avatar
    Join Date: Oct 2019
    Age: 50
    Posts: 53
    Rep Power: 0
    Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10)
    Kasim7 is offline
    Originally Posted by Oleg1975K View Post
    Microtrauma to create in the muscles is not a problem at any training, even at low-intensity lactate training. Will microtrauma be followed by growth and supercompensation? Until now, scientists argue about the factors of hypertrophy and have not come to a consensus. Therefore, we, mere mortals, can only be satisfied with empirical data. The muscle grows because we train it with heavy weights. Something like that...
    Let's not forget to significance of nutrition, they say muscle growth is %50 training %50 diet. If you're not eating a high carb high protein and rich in vitamins and minerals diet, you might not grow at all despite all the lifting.
    Reply With Quote

  24. #24
    Registered User Kasim7's Avatar
    Join Date: Oct 2019
    Age: 50
    Posts: 53
    Rep Power: 0
    Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10) Kasim7 has a little shameless behaviour in the past. (-10)
    Kasim7 is offline
    Originally Posted by SuffolkPunch View Post
    Are you assuming that muscle damage is the cause of hypertrophy? It is not - and in fact excessive muscle damage may impede hypertrophy.

    Mechanical tension and (to a lesser degree) metabolic stress are the causes of hypertrophy. Look up Brad Schoenfeld's most recent work on this topic if you want to do some learning.
    So basically, (mechanical tension) is the feel that when you're lifting heavy and feel the resistance on the muscle yet push anyway. This is the greatest contributor of hypertrophy. This is kind of a relief actually, because I was thinking that I need to get to muscle crazy tired and burning for hypertrophy, turns out that can increase endurance but mechanical tension is the way to go for hypertrophy.
    Reply With Quote

  25. #25
    temporary illusion supramax's Avatar
    Join Date: Mar 2014
    Posts: 3,885
    Rep Power: 17048
    supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000) supramax is a splendid one to behold. (+10000)
    supramax is online now
    Originally Posted by Kasim7 View Post
    What's the biggest trigger of muscle fiber damage? According to scientists, muscle growth is caused by the damaged muscle fibers repairing themselves (during rest).

    I assume heaviest possibly lift in range of 8-12 reps in 3 sets is the biggest damage (in a good way) to the muscles?
    https://medium.com/@SandCResearch/wh...h-c2744537ab0a
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
    Reply With Quote

  26. #26
    eye of the tigress etet1919's Avatar
    Join Date: Sep 2018
    Posts: 2,214
    Rep Power: 20048
    etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000) etet1919 has much to be proud of. One of the best! (+20000)
    etet1919 is offline
    Originally Posted by Oleg1975K View Post
    Why only for juice lovers? You can also use drop-sets in training, when talking about the development of power endurance and resistance to muscular acidification. For example, such squats are used by speed skaters as part of physical training. But... natural bodybuilder to build their training plans only on the basis of drop-sets - not right.
    Speed skaters have some of the most muscular legs I've ever seen! Yes, drop sets work to increase power as well, but SP is right- not recommended for beginners because of inexperience with body awareness, form and the use of relatively lighter weight.
    When I hear people say, " You should tone down your physique," I know I've achieved my fitness New Year's resolution:)

    Cheers to everyone having 2020 vision/insight this decade...
    Reply With Quote

  27. #27
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 325
    Rep Power: 366
    Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250)
    Oleg1975K is offline
    Originally Posted by etet1919 View Post
    Speed skaters have some of the most muscular legs I've ever seen! Yes, drop sets work to increase power as well, but SP is right- not recommended for beginners because of inexperience with body awareness, form and the use of relatively lighter weight.
    This is because there are many types of 2A in the composition of quadriceps that have somewhat greater glycogen storage abilities.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

  28. #28
    Registered User Oleg1975K's Avatar
    Join Date: Oct 2019
    Posts: 325
    Rep Power: 366
    Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250) Oleg1975K has a spectacular aura about. (+250)
    Oleg1975K is offline
    Originally Posted by Kasim7 View Post
    Let's not forget to significance of nutrition, they say muscle growth is %50 training %50 diet. If you're not eating a high carb high protein and rich in vitamins and minerals diet, you might not grow at all despite all the lifting.
    The importance of nutrition is greatly exaggerated. For muscle growth, it is enough to be in a surplus of calories and eat at least 1.2-1.4 g / kg of protein (1.6-1.8 g/kg-the upper ceiling). The possible shortage of trace elements and vitamins is replenished by conventional pharmacy vitamin and mineral preparations. Everything! It's not rocket science...
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com