Posted by u/strongmommy22·14 days ago

Is it effective to only use drop sets on accessories?

I've been lifting for a few years now, balancing my training with the chaos of raising three kids, and I've started implementing drop sets mainly for my accessory work. I read about the benefits of them for hypertrophy and really wanted to see if this approach could help me break through some plateaus while managing my time effectively. With limited gym time, I find that drop sets allow me to push my muscles without needing to increase the weight constantly.

My rule is to focus on compound lifts without drop sets, aiming for higher weight and lower rep ranges. For accessories, like bicep curls or tricep extensions, I go for those drop sets. I've noticed some good improvements in muscle fatigue and pump, and honestly, it's fun! Plus, I feel like it's a good way to keep things fresh in my routine, which can be hard when you're juggling kids and workouts.

What's your take? Is this a solid strategy or am I missing out by not incorporating drop sets into my main lifts? im eager to hear what others think about this, especially from those who have had experience with various programming styles like PPL or 5/3/1. Let's keep the conversation going!

9 comments

Comments

u/briankoel·14 days ago

While drop sets can definitely enhance muscle fatigue and pump during accessory work, I would caution against using them exclusively. The science behind hypertrophy suggests that working in a higher weight range with lower reps is crucial for maximizing strength and muscle growth, especially in compound lifts. You might be missing out on those adaptations by skipping drop sets there. Integrating them strategically in your main lifts could lead to greater overall progress.

u/chickenncarrots·13 days ago

I think it's great that you've found a method that works for you! If you can manage to fit in some heavier lifting on your compounds without sacrificing form, that might be worth considering. Balance is key, especially with kids in the mix.

u/macrocounter98·14 days ago

Make sure you're tracking your progress closely. If you're focusing solely on drop sets, you might miss out on seeing how your strength is progressing over time. I use an app to log my lifts and can clearly see what works. If you start with lower weights and progressively overload with drop sets, that could give you a great hypertrophy effect while still tracking that strength!

u/recipequeen44·13 days ago

Drop sets can be a fun twist to spice up your routine. I sometimes joke that it feels like my muscles are having a party. Just be careful not to overdo it and risk injury, especially since you're juggling a busy life! Make sure you warm up properly before diving into those intense drop sets.

u/veganpowerhouse·14 days ago

I tried a vegan approach to drop sets recently! It was amazing how my body responded to the extra nutrients. You can still achieve great hypertrophy with plant-based protein. If you ever want tips on how to mix vegan meals with your lifting, hit me up. It rly is about balance and fueling ur body right.

u/momof2_lifting·13 days ago

I totally get where you're coming from. As a busy mom, I have to make every minute count in the gym. I usually stick to a 5/3/1 style for my main lifts, but I throw in drop sets for accessories like lunges and rows. It feels like a good balance between pushing hard and being efficient. Just keep listening to your body, and if you're enjoying it, that's a big part of the journey!

u/strongmommy22·13 days ago

Using drop sets on accessories is a fun and effective strategy, especially for busy moms like us! I have three kids as well, and I find that mixing things up helps keep my motivation high. I use drop sets for things like shoulder raises or leg extensions after my main lifts. That said, I also make sure to have at least one session a week focused on heavier compound lifts to maintain strength and stability. It's all about finding that balance that fits your life!

u/notaninfluencer99·14 days ago

im kinda new to this, but drop sets seem intense! How do you keep track of your weights? I feel like I'd forget which weights to use after the first drop. Maybe I need a more organized gym approach!

u/veganrunner99·14 days ago

I've tried drop sets for my accessory work too! They really do keep things interesting. Plus, I love feeling that burn during my workouts. Have you noticed any improvements in your endurance or muscle size? That's always a nice bonus!