STRENGTH | MUSCLE – SETS – DROP SETS


1 ARTICLE +  5 GRAPHICS – YANNBEARDSLEY


EFFECTS OF DROP SETS ON MUSCLE MASS AND STRENGTH – 2017
Julius FINK 1, Brad J. SCHOENFELD 2, Naoki KIKUCHI 3, Koichi NAKAZATO
BACKGROUND
– Group 1 (n = 8) performed a single drop set (DS)
– Group 2 (n = 8) did 3 sets of conventional RT (normal set, NS)
RESULTS
1. Increases in triceps cross-sectional area (CSA): 10.0 ± 3.7% for DS and 5.1 ± 2.1% for NS
2. Strength increased: 16.1 ± 12.1% for DS and 25.2 ± 17.5% for NS
3. For one bout of RT changes in MT (18.3 ± 5.8%) and MVC (-13.3 ± 7.1) in the DS group
4. Difference in RPE: 7.7 ± 1.5 for DS and 5.3 ± 1.4 for NS
CONCLUSIONS
– Superior muscle gains with a single set of DS compared to 3 sets of conventional RT, probably due to higher stress experienced in the DS



 

Comments are closed.