Drop sets to break Plateau, when to stop

[CountMeInParticipant 38]

I’ve been stuck on 3×8 on seated row at 140 for a while. It’s a struggle to get out the reps. I’ve decided to try Drop sets to break Plateau. I’ve seen countless videos about implementing drop set for just this purpose but they don’t mention when to stop (month later 2 months later) and go back to your regular 3×8 sets.

[UntamedParticipant]

Hi CountMeIn. If you have reached failure on a set of 8 reps and want to further fatigue the muscle group to try stimulate new growth, simply have another set of weights ready to go and jump right into another set.

Here is a breakdown of how to do this:

Set 1: 90lbs for 8 reps
Dropset 1: 60lbs fpr 6 reps
Dropset 2: 40lbs for 5 reps
Dropset 3: 25lbs for 5 reps
The above is a 3 sequence dropset using a subsequent weight that is about 1/3 lighter than the previous weight. That is the rule of thumb to use when dropping the weight.

But only for a few weeks, CountMe. I take two, rarely three but I’m 45yo with a blood-pressure problem. You should return to your reg exercises after that.

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[Gratus84Participant 60]

There are really only two things that truly matter when it comes to strength training and building muscle. Total work done, and the average training max for that session, (average training weight works as well but I’ve found the average training max to be more accurate for sets between 2-12 reps).

So long as either total volume is increasing with/or your average training max you will continue to get stronger.

I’ve been working on a template in google sheets for this purpose and am writing a book on it.

To answer your question I typically wouldn’t do more than one drop set unless I still was behind on either total volume done from the previous workout.

[AFTParticipant 2722]

It’s not about the weight.

Whether you’re focus is hypertrophy or strength, its about proper form.

If you’re strength focused just up the weight and do 3 x 5 to 8 reps.
If your hypertrophy focused, then the pump should be all that matters, keep going till you get to 3 x 10 to 12 reps, then up the weight.

Try doing counter exercises and even super set with bench press, or do complementary exercises such as bent over row, pull ups. As you strengthen the stabilizer muscles, and other upper back muscles, you’ll get there.

Good luck, remember focus on your goal, not the weight.

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