Whats your take on drops sets? Are they worth it? Good for strength or size or both?
Drop sets are my fav....
my Bi drop set
Seated preacher with an ez bar wide grip
5,10,5,10,5= 35 on each side..
Slow movement. 4sets.. arms will be hurting
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I reserve my drop sets for either the dumbbell rack (make sure NOBODY is going to get in your way, or you in anyone else's way) or an easy to adjust machine.
A true drop for me takes me down to zero weight and single digit reps...and hurts like nothing else. GREAT every once in a while.
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I don't think drop sets are optimal for building strength, but can be good for hypertrophy. I think it can be a tool in your arsenal, but I wouldn't use it exclusively. If you really want a combination of size and strength I would recommend using big compound movements (BP, SQ, DL, military press, etc...) for heavy sets of 3-5 reps and then do some assistance work that could include drop sets. For instance, work up to a couple heavy sets of 5 on the the bench press. After that you could do dumbell BP drops sets and maybe drop sets of a tricep exercise. I just wouldn't go crazy with the drop sets and only use them for select exercises.
this is how i incorporate drop sets:
Example: Chest day
Barbell Bench - 4 sets 10,8,6,4
DB Incline - 3 sets 12,10,8
Incline DB Fly 3 sets 15 reps followed by a drop of DB Flat flys
While rest-pause can be used for certain purposes, they are different than drop sets. I guess we should clarify what the OP meant by "drop sets" so everyone is on the same page.
call it what u want. i never do what ur doing. for me, its always best to do it with a different exercise so it hits the muscle at a different angle