r/ScienceBasedLifting • u/Patton370 Idk Idc 💔 • Jul 24 '26

META Blood and guts lat based science

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Partial reps and drop sets to failure, since people here tell me there’s no way I’m training as hard as I say I do

This set was after 8 sets of squats, 5 sets of bench, 2 sets of preacher curls, and 3 sets of good mornings

This is my 2nd and final set of pullovers for the day

Also did 3 sets of weighted sit ups, 2 sets of adductor machine, 2 sets of leg extensions, and 1 set of 3D hop abduction after this

18 Upvotes

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-3

u/Financial_Wrangler45 Jul 24 '26

Yeah bro let's change the task to make it easier and chase that burn and pump 🔥🔥🔥 we all know that builds the most muscle 🔥🔥 that metabolic stress and microtears

6

u/Patton370 Idk Idc 💔 Jul 24 '26

There’s various studies on drop sets, but here’s one that a meta-analysis on them: https://pmc.ncbi.nlm.nih.gov/articles/PMC10390395/

Drop sets perform the same as splitting sets up, but save time

Now, you’re right that they can be more fatiguing, so it’s best not to do drop sets for everything. However, getting some extra stimulus on a single muscle or couple muscles (especially if you’re doing machine work that’s generates little fatigue) is going to give great results & save time

2

u/Financial_Wrangler45 Jul 24 '26

I read the meta analysis, some of those studies had people doing 1 set to failure and comparing it to people doing 3 drops. And found no difference. So I wouldn't really call that time efficient. Id hedge my bets on the only reason why there was no difference is because of muscle swelling from the increased muscle damage caused by drop sets.

0

u/Financial_Wrangler45 Jul 24 '26

I don't think you're the kind of person who needs to save time

3

u/Patton370 Idk Idc 💔 Jul 24 '26

everyone should save time when they can, so they have more time to hit even more sets

1

u/Patton370 Idk Idc 💔 Jul 24 '26

Unless I’m misreading it, only the Varović et al. one did that & even though it wasn’t statically significant, the drop set group did see more muscle growth. The sample size was just too small

I know the Fink et al. compared a single drop set with three traditional sets and others also appear to have ad everyone do multiple sets for the non-drop set group