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Drop Sets For Mass Gain: Are Drop Sets Effective? Do Drop Sets Build Muscle?

In today's video we're talking about the subject of drop sets. Are drop sets good to include in your muscle building workout plan? Ultimately drop sets are just a simple way to accumulate more training volume for a given muscle in an efficient way. Rather than performing completely separate sets with full rest periods, with drop sets you'll perform a normal set, then immediately reduce the weight and perform more reps. This can be repeated several times. Are drop sets better than regular straight sets? No, there is nothing magical about drop sets vs. normal sets and they likely don't carry any "special" muscle building stimulus - they're just an overall tool in the toolbox that can be used here and there depending on your needs. For example, drop sets could be used if you needed to be more time efficient during a given workout, or if you just want to get in some extra work for a particular muscle group. However, when it comes to drop sets for mass gain, most people perform them in a way that is not ideal. This is because they treat drop sets like an ultra high rep "fluff and pump" method and reduce the weight by too large a margin each time, ultimately performing a high number of lower quality reps. When performing a drop sets workout, keep in mind that it's only the last few reps of the set as you approach muscular failure (around the 3-4 reps in reserve mark) that truly stimulate meaningful muscle growth. Therefore it makes the most sense to only reduce the weight by just enough so that on each drop set you're only able to perform another 3-5 reps as opposed to doing 8, 10, 12 or more. This way you cut out all the non-essential junk reps during your drop sets and just focus in on those high quality muscle building reps that truly have the greatest effect. To learn more about drop sets vs. straight sets and to hear more about how to implement drop sets correctly, make sure to watch the full video above.