The way you perform your sets can make a huge difference in the amount of muscle growth you can experience from your training. In this video, I’m going to break down 4 workout scenarios using the bench press as an example and detail how you want to perform it for maximum gains. From supersets to drop sets to straight sets, each will be shown so you can see which is the best when you want to build size or strength.
First of all, it is important to differentiate between size and strength goals. While these two usually go hand in hand (particularly when you are just starting out and are experiencing newbie gains) they do tend to drift further apart the deeper your training gets). If you are chasing primarily strength goals then you will want to focus on any training set structure that allows you to achieve the highest strength output in your session.
It is here that straight sets rule the day. The example shown in the video uses a 10 rep max for ease of math however, everything demonstrated can simply be scaled down to a lower rep range (closer to 3-5 reps per set) with the idea being to physically and mechanically overload the tension generated in the working muscle and build a better neural adaptation to the stress to spark strength gains over time.
When you get into the more advanced training strategies like drop sets and supersets you are doing two things that start to interfere with your strength training. First, you are taxing the muscles in a way that could make it difficult for you to come back and train the movement again a second or even third time that week. This could compromise your ability to build the neural connection needed to see improved strength as quickly as you could.
You also start mixing the signals you are sending to your muscles as to what your training goal is at the moment. If strength is the main focus of your training then you will need to relent on the inefficiency created by pursuing hypertrophy. Strength training requires efficiency of training. The two do not go hand in hand in this manner. As stated earlier as well, you will get size gains from your strength training so you do not have to feel as if you are completely abandoning the cause because you choose to train with straight sets.
As for drop sets and supersets however, something interesting comes into play here. When selecting the exercise that you are going to perform you want to be sure that if you are doing agonist agonist supersets that you choose an exercise that is complimentary to the shortcomings of the first exercise performed. In this case, the bench press does not provide resisted adduction of the arms to and past midline on the chest. The standing cable crossover does. Pairing these up in succession is a great way to tax the chest and apply a stimulus for growth.
Here you would want to forego the pursuit of strength however and look to maintain the volume of the bench press as you fatigue. It would be important to allow the weights to drop if needed in order to keep the 10 reps shown in the sample.
Pre-exhaust sets are another way you can train these two exercises. You would simply change the order in which you performed the crossover and bench. In this case however, the bench press loads would be significantly compromised leading to a decreased effect on the chest than the previous methods. This is not bad however, just understand that this would be a better technique for training the triceps as an accessory to the bench press to improve their contribution to the lift without having to sacrifice full range of motion and perform partials.
So as you can see, it matters how you perform your sets. If you want a complete program that matches your current training goals and shows you how to do every set in a step by step manner for best muscle growth and gains, be sure to click the link below to get started training with the ATHLEAN-X Training System today.
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fyi…..I just hacked PETA and they've got a lawsuit in the pipeline over your 'there's a lot of ways to skin a cat' comment…..Hope you win
Thank you so much for your intelligent look into weight training.
Im sooo confused rn like why are the Weight the same like for example 225 x 10 to 155 wheres building up with light weights?
Im actaully so confused not joking. So lets say am working out to build muscle wouldn't go from light weight with high rep to big weight with low rep then try add more rep to the big weight? Why do heavy set aand high volume am confused .
Playback at .50 speed for drunk jeff
So now it's time to find complementary exercise for every major lift
Even a stenographer can't go as fast as Jeff 😄
what does he mean when he says size and strength
Excellent advice young man
You can tell that when Jeff’s shirt doesn’t rip open from his pure muscle mass that shits about to get real.
40 seconds in and I already liked the video
Is there a percentage of drop that should be considered for the drop set in scenario 2 or do I just figure it out? I’m still in scenario 1, but looking to be more efficient.
Jeff, great video. Thanks for expaining these different scenarios with the math. Makes sense. Thanks!
Grow your beard jeff, it would be great ,i promise
I"ve seen the bench at 190 failed at 4 reps , then drop immediately drop to 170 for 6 reps, then drop to 150 for 6 reps, drop to 130 for 8 reps. then pushups to failure. rest 2 minutes and do this for 3 sets. how does that equate into your strength program
225 x 10… im out lol
One of the best most comprehensive trainers on YT and the 11+M subscribers attest to that!
I've never got pre-exhaust! I feel that for Bench pre-exhausting the stronger muscles (pecs) prior to the main exercise just makes the weaker muscles (triceps) have to work harder!
Is this what Jeff confirmed starting at 10:10 ?
Straight sets vs gay sets
As allways – clearer and more helpful than any other content I’ve seen. Keep it up Jeff.
I am not going to say he's wrong or anything like that but. I do it a little different because my goles are a little different and what I am doing it's working for me. I am not an expert but I am a former marine and I love scientific research.
This is what works for me.
For each of my exercises I like to start with weight I can't lift more than 3 to 5 times (to focus on strength over size ). When I reach absolute failure (like I wouldn't be able to do another rep if my life depended on it) I drop to a lower weight (heavy enough that I can't do more than 3 or 5 reps again) and repeat. When I reach absolute failure I do it again once more. I call this 1 set.
five minute breaks lol i don’t have that much time
I came, I saw the whiteboard, I left.
Jk I stayed and I’m ripped now.
The tearful football temporarily blush because softball bailly shop behind a cute cousin. even excellent excited, next twilight
@ATHLEAN-X how can u write your volume training in time ? By the time you don't count your time under tension?
Some reps might be quicker or no.
You are doing such a good job , but I'm complicated now .
Keep going
Awesome information and help !! Thanks so much . Your channel has helped me reach new heights in my fitness goals
Jeff, all this maths confuses me……..
When should you perform rotator cuff exercises, after lifting or on a different day?
Why straightening to the point is killing your gain
Awesome Jeff 👍
That can be a very good idea to introduce drop set training in your schedule for beginners. That's a very view broadening video.
Now we need a video on how to understand this video.
What are these comments 😂
Can someone summarize this for me
So in other words you're saying all 4 of them are good it would be best to change up workouts so you get the muscle confusion
Fuck the maths. I am gonna do some face pulls
Me: rests 30 seconds, Uhh feels like im doing nothing😂
Every morherfucking thing i search Jeffs denies it wtfffffff
Why does everyone in the comment section have ADHD lol
Yea, too complicated hehe O3O
first time I didn't get anything, trying to put science in strength
Dropset the FACEPULLS!
what about the pyramid training?
Excellent vid Jeff! I see a need to repeat watching this. I wish people knew about building foundational strength first before going haphazard. This vid clears that up. Thanks.
Is scenario 2 good for the small muscles (biceps, triceps, delts.. etc) if I’m pursuing hypertrophy?
So 5 minute rest between sets to gain mass ? so confusing
What abt reverse drop set
If you get off the bench to do crossovers at my gym, good luck getting it back
I don’t have heavy dumbbells so I was thinking what if I do push ups before I do the bench? and I thought that was a pretty smart idea. Jeff just confirmed my geniusnes 😂