Stop Doing Drop Sets Like This ❌

[@SeanNalewanyjShorts]

💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS: 1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio. 2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order. ✅ Follow on IG for more daily tips: @sean_nalewanyj P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.

[@atrckr-bf7de]

I usually train more endurance/high reps as it's more functional/useful for my daily life and construction job so I usually do drop sets with higher reps ranges works for me but maybe not time efficient

[@xnoreq]

Where did you get the false idea that "the majority of the muscle building stimulus is only coming from the last few reps"?

[@fortnex9972]

I decrese about a 10% the weight and is a muscle killer

[@radaaalnassery2966]

Regarding your first point, research does show that the final reps in a set, particularly when reaching near failure, can be particularly effective due to muscle fiber recruitment and metabolic stress. However, it's not that simple, because if that were the case, we would only be doing singles, doubles, and triples to get jacked, but this typically wouldn't generate the same metabolic stress needed for optimal muscle hypertrophy. Moreover, I agree that higher reps are "junk" because they can play a significant role in muscle growth through different pathways. Stretching fascia tissue and lactic acid are both pathways contributing to hypertrophy, and incorporating a variety of rep ranges can optimize muscle development. Lastly, if the reason you choose not to do higher reps on a drop set is because of cardiovascular restraint and/or not being able to handle the "muscle burn," then A, you should get checked out for having such horrible cardiovascular endurance and look into improving your cardiovascular fitness, and B, you should grow a pair and get comfortable being uncomfortable.

[@xnoreq]

@@radaaalnassery2966 I don't think so. Show me the studies that compared going to failure in every set vs only going to some RIR but still doing the same volume that show that the failure group had higher gains.

[@diswazzi1683]

10 pounds makes a huge difference when you're close to failure

[@ryanbradleyrankin]

Yes I'll get maybe 6 more reps at most.

[@liammagalhaes6579]

Bro, Ong. Sometimes it feels like I didn’t even change the weight

[@reginaldlloyd4892]

This!

[@pedromorais6882]

Of course it does, its my pr

[@reginaldlloyd4892]

@sailingsential Indeed. Just use Consensus, which is a machine learning driven literature review algorithm. No reason for any one to be uninformed anymore

[@Dimensiom]

Where I work out, "drop sets" seem to involve people dropping their weights on the floor. And then never re-racking them.

[@DILFDylF]

When you work out in the basement and are lazy :/

[@calebleibold7644]

Broo fr 😂

[@robvalderas7488]

Same where I workout but I bet that's every gym Damn gym jerks lazy ass folks 😂

[@mandrillsass5687]

In straya they drop bear

[@_banana__6792]

This happens anywhere there's too many high school kids lifting lmao. I promise buddy, nobody is impressed by you slamming down your 315 rack pull.

[@kotorandcorvid4968]

Thanks for saying this. I felt bad for only needing 2-5 reps to failure.

[@marklikesbarbells55]

Same bro

[@nomad155]

Keep up the good work

[@Wadenpresse]

2-5 is for strength. Not hypertrophie

[@guiltyostrichable]

@@Wadenpressehypertrophy*

[@BowTie8Bit]

@@Wadenpresse you're missing the context - in a drop set, the added 2-5 reps after your main set are totalled into your overall set, making a 10-12 rep set actually 12 to 15 reps where over half of them are full stimulus for hypertrophy.

[@SolomonClarkeFitness80]

Yeah, Sean knows his stuff. This is a very useful piece of advice.

[@thatguy9464]

noone asked

[@AJ-xu5dh]

​@@thatguy9464I did

[@KarimTemple]

​@@thatguy9464no one asked

[@ClarlesClarkely]

@@thatguy9464no one asked bozo

[@patootie3529]

​@@thatguy9464imagine saying this in a public comments section lol

[@RicardoFinnigan]

“Fluff and Pump” 😂

[@Frosty_tha_Snowman]

Never heard someone compare chasing a pump to fluffing, but it's so damn accurate 😂

[@BigstickNick]

I will check myself going forward

[@GameN3rdz]

​@@BigstickNicklol

[@liamashburn3334]

What is he referring to?Useless training?

[@otrebla8944]

Pump and dump

[@onurbole7921]

Depends. If you are already banged up from going heavy, you may be better off doing 8-10 reps in your drop sets, even if it's still the last 3-5 reps of those that stimulate hypertrophy. If your main set is already high reps, then you may benefit from dropping less. In that case, you may not even have to drop weight, but do rest & pause instead. A few seconds of rest may allow you to do 3-5 reps when the weight is not heavy to begin with. I don't like generalizations without context.

[@notoriousLSGshow]

Agreed a rest/pause technique is def a viable substitute to drop sets

[@cox1637]

Literal life changing abvice, big thumbs up Sean.

[@leonsoteriou2937]

Been working out just over a year and a half now. Appreciate all the effort you put in your videos Sean and thanks for helping me improve my workouts. Keep up the good work.

[@valerianlin2792]

Nice physique bro 💪💪

[@danieldyman7196]

Sometimes i feel like only getting 3-5 more reps on a drop is weak behaviour but if sean says it i will continue

[@Kosiduss]

are you a child ? the less reps you do the more challenging the weight you're lifting is. it's actually "weak behaviour" to be able to do 10 reps on a drop set

[@danieldyman7196]

@@Kosiduss depends on the drop youre doing. Usually a %20 percent drop works well enough but sometimes I'll do a 30-40% drop

[@colinmurphy3478]

@@Kosiduss Easier to go to failure in 5 reps than do to 20 reps to failure.

[@f45411]

a drop set for me is like 3-5 extra heavy and 3-5 moderate

[@notoriousLSGshow]

I hear ya , I think @ certain times high rep drop sets are fine , but wtf do I know I'm just an internet random casual

[@Josh24861]

Shane Nawigiwigi back with another piece of quality fitness advice 🗣️🔥

[@metalcake2288]

Nawigiwigi is the funniest shit I've ever seen today. Thanks Sean for the fantastic fitness advice

[@ilikegeorgiabutiveonlybeen6705]

narkadurkalek

[@dustencross357]

* Nalajuwangwane

[@egotrips4810]

We Love You Tecca 2 is criminally underrated and 1 of my fav trap albums

[@Josh24861]

@@egotrips4810 fr bro tecca is mad underrated

[@mikelebowski9724]

Dude, your videos are all much appreciated. Clear cut information, thank you man.

[@julianterrazas4860]

Thank for the solid advice. I have been doing drop sets wrong this whole time…

[@DG19835]

Yes. This is something I like to do for my last exercise of the day. Getting 3 to 5 more reps is accurate when hitting failure or close to failure. Doing 10 more reps, you dropped to much weight.

[@bobdole991]

Yo, you’re a blessing to this industry!

[@pacificblue5461]

"Extended fluff and puff marathon" haha I love that

[@iirovaltonen4258]

Actually solid advice, will start doing this from now on. Thanks Sean!

[@hydrudigon4158]

The “trimming the fat” analogy was absolutely phenomenal and made so much sense.

[@alantacher7145]

I agree I do this i measure by muscle soreness after I get the pump. Body Buildiers in fact pump themselves with light weights for pics & shows.

[@ken2tou]

Did these with the same bars today. Wide, medium and narrow. Drop-sets lowering in single increments after six sets each. My back was screaming! 👍🏼 a total of 120 reps once completed. At 73 I’m feeling my back for the first time in years. I started at 120 and decreased incrementally to 90. Ten reps each.

[@notoriousLSGshow]

@73 it's impressive AF your still going HAM @ the gym - imo a guy your age training consistently is more respected than a juiced up 20yr old something social media influencer performing lifts in their Kabuki theatre

[@blueday4644]

Love your form, inspiring.

[@herobrine4414]

bro saving my gains over here. thanks sean!

[@CVsnaredevil]

Excellent video

[@notoriousLSGshow]

This is one of your most underrated weight training tips backed by science & your logical deductive reasoning - much appreciated

[@DrRussell2]

HUGE fan of this man. I am 50 years old and stick to the progression and intensity program and that has gotten me further than anything. At 50 I am stronger than I was when I was younger and taking creatine, which is a good supplement. Works the muscles separately from fat burning. Burn fat with diet and cardio.

[@Ammo-k7l]

On point

[@michaeleccher4068]

This is an invaluable thank you so much.

[@BYGTraining]

I've never heard it explained quite like this. Thank you!

[@scorchrp6871]

I have come to this conclusion for my own training recently. Its good to hear it from someone who is experienced. I always figured that drop sets (for me) were a waste of energy because what stopped me was usually cardio. So doing drop sets to a relatively heavy weight still to squeeze a few reps seemed like the next logical step to take

[@maxpi2463]

Amazing tip! Looking big King!

[@MPolo92]

This video is super helpful. Solid info

[@gribby2302]

Sean's muscles look like they want to jump out of his skin. Absolutely diabolical physique!!🔥🔥

[@Benjalina123]

You used the word diabolical incorrectly, sir.

[@rjperezzz5670]

Diabolical has a negative meaning

[@gribby2302]

His physique IS evil! It's menacing, villainous. Terrifying to behold. I don't understand the confusion.

[@GreatBirdOfHope]

​@@gribby2302menacing to those who have never trained any martialarts or who are smaller than him. I think a solid bjj white belt who trained for 2 plus years and weighs above 185 could probably handle this guy.

[@notoriousLSGshow]

​​@@Benjalina123it's how these young skulls of mush talk , they have been bulldozed thru public school thus unable to read write talk & perform math @ proficient levels - u will read comments like " shiii cap finna glaze Sean's muscles diabolical fa sho" - im glad you called out these cerebrally constipated comments , these young skulls of mush see other low IQ internet random casuals using these words in their comments & think by using these "words" & spew that 😒nomenclature & verbiage w/o giving AF its improper grammar trying to project an aura of being relevant

[@JahRasta01]

Thanks for the tangible info

[@mstilson7355]

I like your advice , seems to be working from watching these useful instructions

[@chaseomb9733]

Been working on tracking progress something I've been doing as much drum sets but I do appreciate this and will keep it in mind next time i do

[@indrajrosandi1806]

this makes perfect sense. thanks Sean!

[@dedeco714]

Thanks for the advice

[@razor360i]

Very helpful, thanks.

[@Composedtst]

Thank you so much for the advice

[@abukhalid7447]

Beautifully explained

[@kalilkash973]

I'm glad I saw this. Ive been making this exact mistake

[@huntrayisabeast16]

Excellent tip, one of your best shorts if you ask me.

[@djmagic704]

GOOD STUFF, bro!!! 💪💪 I don't do drop sets. But I'm thinking of trying

[@desertkhal]

This is really awesome advice

[@tommywhite2970]

Great advice👍spot on

[@bigtombowski]

I can immediately implement this advice. Perfect little video

[@SouthSideChiTown]

Damn good info

[@calvinjackson5013]

Facts! I pyramid a lot of my workouts, and it’s only a 10-20 pound difference, but the rep range is consistent so yeah, u can’t drop the weight too far from the last set! 💯

[@nik51693]

Your shorts are very interesting keep it up man

[@KingTeobald]

Thank you bro

[@jakewyatt7013]

Thank you for clarifying I’ve always heard guys saying you need to drop enough to do another 8-12 or however many you did on first set.

[@krisius1]

I’m guilty of this

[@EpicBenjo]

Failure is how you succeed.

[@luisbrito1755]

Thank you!

[@Chorizo1]

Well said 👏🏻

[@ababy6074]

Love this Sean!

[@truerthanyouknow9456]

Mouthwateringly useful information

[@restlessnosleep]

I like how to stated muscle burn as an outside factor, I wasn’t conscious of the distinction between muscle burn and muscular failure until you said this. Obviously they’re commonly correlated but not necessarily married

[@aakashkapoor8933]

Appreciate the tip😊

[@permabulk1454]

Even tho I totally agree with everything Sean says, I feel like it’s pointless to do dropsets unless you’re just looking for the fun burn. Allow me to explain. If I hit 30 on the cable stack for 15 reps with one arm tricep extension, that means I can hit 27 on the same stack for near 20 reps. If I fail at 15 on the 30 stack, then drop to 27 to hit an additional 10 or 12 reps, stopping due to muscular fatigue… it’s not stimulating any hypertrophy, as I may have hit that same weight for 20 reps the week prior. Okay work in 4-5 sometimes even 6 sets depending on the exercise, for each muscle group and train to failure. The 5 reps in reserve method is really all that matters.

[@JonBrownSherman]

This is the kind of scientific approach to training that I come to this channel for. Thank you and keep up the great work, Sean!

[@LewReviews]

Best fitness advice on KZbin

[@382u3uuej]

The thing about drop sets IMO is that if there is no need to lower the weight in the next set if you can get at least 5 reps, using the same weight for many sets makes it a hybrid between myoreps and drops sets and it's more effective, for example: 20 reps with weight X, then 10 reps with the same weight X, then 5, and then you lower the weight and keep going (you lower it because if you kept the same weight you would do less than 5 reps), do this for as many sets as you need. That's how I do it when it comes to elastic band pushdowns, I use one elastic band for 6 sets and then another lighter one when I can't do 5 reps. You can also rest for 1 minute at the end of multiple sets and then do it again (which would be a cluster set with myoreps, and a drop in load when you can't get 5 reps), this is what I do for deficit weighted push ups: either 3 or 4 total sets with 20 seconds rest in between sets with the same weight , then I take the weight off when I can't even get 5 reps, then rest 1 minute, and repeat, I might end up doing 10 or 12 sets total, it's fast and effective.

[@shy6760]

Could you make a video on drop sets vs cluster sets?

[@stillbrian9448]

How long should I wait in between the dropsets? Do them immediately? Wait a few breaths?

[@NofirstnameNolastname]

Immediately ofc, or asap. Waiting a few breaths lets me do more reps of the same weight already.

[@notoriousLSGshow]

No rest doing drop sets , if you rest then that's rest/pause technique & that's good too - ur choice

[@afriking]

I rlly needed this 😭🙏🏾

[@techvidz4451]

best fitness influencer

[@gutturalemesis]

Nice dude, thanks!

[@TheDudeGuyBroManPerson]

If you're focusing on endurance or cardio, it could help, but then you're not training optimally for those goals. It would be best to separate your strength and cardio training so you can do each optimally and not waste time on training and waiting to recover from that suboptimal training. Really love the content!

[@Kachorro777]

Great video!

[@AndySaenz924]

Hello, Sean. How do I lose body fat? Can you please make another video about this topic? Thanks.

[@Not-it85]

Thank you.

[@bv_benhur2087]

I have a few dropsets planned in my workout plan and I never thought of it. Thanks.

[@wirefrost3287]

Gold info thanks

[@galacticrogamer4347]

Ayyyy your gym and my gym use the same free weights, lets goooooo lol

[@drjonesey5]

What about Circuit training? Lol I started doing it to lose weight. I'm not back to weighing myself weekly yet. I don't get close to failure doing a circuit but it's tiring and feels great. 30 push ups 100 lb resistance band 100 times 50 lb kettle bell lifts 50 times 100 curls with 15lbs I do that 4 times no real break in-between. Thinking to throw dips in and just got two 35 lbs olympic plates to start bench pressing, rowing and squatting.

[@gursujanrothore5998]

Great tip Sean 💪👊

[@thankyouverymochi]

I don't do weight drop, only decreased amount of reps. my dumbbell is a screw on type, so reducing weight means I had to load/unload and screw which is a hassle

[@InevitableTruth.]

Yeah same. All that I have is only done with my two dumbbells and 40 kgs of weight plates. There are pros of dropset just like when you're plateauing on 3 reps but I learned that if you keep it like that your muscle will eventually grow anyway.

[@RZ_2K]

just do pause reps at that point, with small rest periods

[@fuffoon]

That is also a very good method for causing extremely painful tendinitis. Repetitive stress syndrome in the gym is very common but not recognized for what it is. Its often blamed on the heavier lifts when it real cause is the insane amount of reps. It can develop into a chronic condition that can reappear even when saner and better training habits are implemented.

[@jamesng9884]

I used to make this mistake. Thank you very much for this!

[@Raven86_]

Dude just blew my mind 🤯

[@ericramos5144]

Thank you

[@brunomesquita9023]

Thanks for the shorts! But Why did Sean stopped posting in is regular KZbin channel?

[@shaneiacinsaniac]

He stated that he had already covered everything, so it wasn't necessary for him to keep rehashing old videos for views.

[@jamesh5142]

This is gr8 information Knowledge

[@positivelynegative9149]

I only encounter that issue after several sets/decreases. For example, the sets might be 12, 9, 5... but then the next set/decrease is easier, and I can do 8. Am I doing too many sets; i.e. going too low? 🤔

[@efficientfuture]

Drop by no more than 10% at a time is generally sound advice. Same as what you want to do in a mesocycle every week. 10% at most per week

[@5heeshi]

Amazing tip, I was making this exact mistake.

[@mattstone3650]

Damn ty for this video! I was doing them the proper way but thinking that maybe I’m fuckin up because I can only do a few reps max on my drops vs 6+ or so, glad I watched this before switching to the wrong way!

[@MarkanVaran7]

do the first set your PR and then drop 15% of weights on each seperate set. There.

[@NateGLJ]

Solid advice 👍

[@j-r-m7775]

That’s exactly what I’ve always done instinctively.

[@michaelmcgee2026]

KZbinr said it. Better than a doctor.

[@mr.winkie]

Approves

[@GregGumbel]

great tip

[@eggman6605]

Killer bodyweight dropsets for barbell lifts: Bench press - put your feet on the bench and do decline pushups. Squats - hold onto the rack and do assisted pistol squats. Overhead press - pike push-ups.

[@ArtyShat]

I think I saw a video from Dr. Mike or Jeff that there is a study that shows doing piramid up or down sets makes no difference to sets with all same weights, the most important thing is going close to failure and having consistent weight is easier to understand your progressive overload.

[@PatricZum]

sorry, nice video, but what is song from the background ?

[@MyCharleyhorse]

Thanks Sean. This is a great confirmation that I have been almost instinctively been performing my lateral deltoid drop sets correctly.

[@likemeornot]

There’s no such thing as junk reps if you like muscle endurance keep doing it

[@notoriousLSGshow]

Valid point, BUT Sean makes a good point other than muscle endurance it's wasting time dropping the weight that low

[@Maniac-007]

Most people fail to train closer to failure, while thinking they are closer than failing to train closer to failure.

[@JamesNalacar]

Agreed. I believe beginner lifters who are serious about lifting should definitely spend some quality time (like 3 months or so) actively gauging just where their muscular failure point lies and not just training till the burn and then dropping the weight. Muscular failure I believe is a skill that must be mastered if you wanna build quality muscle

[@yipperdeyip]

This is why HIT Mentzer style doesn't work for many. Most people are too much of a 😺 and don't know how to go to actual failure

[@nikosflochillionere-zx2sr]

Your sentence makes no sense. I'm tripping right now by your likes. Humans truly don't understand anything they just translate it to something they understand

[@terrancekayton007]

@@nikosflochillionere-zx2sr I read it 3x and was like 😵‍💫…thought i was missing something, or it was some kind of poetry 🤣🤷🏿‍♂️glad it wasn’t just me😆.

[@terrancekayton007]

@@nikosflochillionere-zx2srI did like, what I think he was trying to say. 🤔