Drop sets vs. Normal sets

A new published study might finally clear the air about the effects of drop sets . For those unfamiliar with drop sets , the concept is quite simple. Instead of your traditional fixed sets, reps, and loading schemes, you take one set, start off with a relatively heavy weight, and do as many reps as you can.

Once you hit failure, you immediately decrease the weight so you can continue to do more reps until you hit failure again. Repeat this continuous weight drop 3 or 4 times. The goal is to extend the set to recruit more muscle fibers and fatigue the muscle overall.

At the end of the set, the trained muscle should feel absolutely beat. Now there are different ways you can do dropsets. Some people don't take the reps to failure but instead do a fixed number of reps for each drop.

Some drop in increments, and some drop in percentages. And some do more than one set to really push their limits. In this particular study though, it's a comparison between normal sets and a single dropset to failure.

Now let's look at other parts of the study. 16 active male college students, 8 assigned to dropsets, and the other 8 assigned to normal sets. The triceps push downs was the exercise tested specifically to allow isolation of a single muscle, the triceps brachii.

For dropsets, they decreased the weight 3 times by 20% each drop starting with a predetermined 12 rep max. The normal set group also used a 12 rep max load and did 3 sets to failure with 90 seconds of rest in between. So what did they find after 6 weeks? In terms of strength, both groups improved quite well.

But the normal set group improved strength by 25.2% vs 16.1% from dropsets. This lines up with the research that shows strength is best achieved with heavier weights, which normal sets had over dropsets. In terms of muscle growth however, we see a shift favoring dropsets.

The dropset group saw a 10% increase in growth vs normal sets 5%, which essentially, although not a huge difference in absolute scales, is still twice as much growth. So what does that mean for you? (It's very clear that it will depend on your goal. If you're trying to get stronger, you might be better off sticking to normal sets and lifting heavy weights.

For those trying to build muscle, well, then dropsets might work for you. You can potentially build more muscle and essentially save more time doing so. But that doesn't mean you should start dropsetting all of your exercises all of the time.

As there are limitations to this study, explained by the authors, and I quote, The short duration of 6 weeks does not allow us to predict the outcomes for longer time periods. And the findings are specific to a small muscle group, the triceps brachii, using a single joint exercise. It remains to be determined whether similar responses are seen in larger muscle multi-joint movements.

In short, there's no guarantee that growth benefits will exist past 6 weeks, nor is it guaranteed you will see similar results with movements such as squats and bench press. Either way, don't let it sway you away from at least trying it out. After all, a little bit of change to your program can be a good thing, especially for those dealing with plateaus.

Eliminating Cesarean Section Abdominal Fat

Today I am gonna be tackling something that's come up a few times in my requests. 

And that is how to address stubborn abdominal fat specifically after you've had multiple C-sections.

It is and I think it's something that a lot of people have questions about but may not know exactly where to even start. And obviously we want to reiterate that l am not a medical professional.

I am just kind of diving into the research and kind of sharing what we found. 

And I know hormonal shifts being something that you've been reading about a lot.

What have you found so far? So there was this one fascinating study. 

And you had this in your notes as well about elevated cortisol levels after pregnancy and it turns out that they can actually increase fat storage specifically around the abdomen. Especially after C-sections.

So it's almost as if like the body is going into this mode where it holds on to these extra reserves. 

You have to think about the fact that your abdominal wall has stretched significantly to accommodate a growing baby. And so that can really impact skin elasticity, which of course plays a role in how our bodies appear.

And then on top of that you've got the C-section which involves cutting through that abdominal wall.

So you've got the scar tissue, which while it's part of the healing process. It can actually impact the way your muscles function.

It's about how those things are. It's about understanding the interplay of all these different factors. And you know, in doing our research, I'm seeing a lot about a holistic approach being key.

What does that really mean for someone in this situation? I think it's about moving away from this idea of spot reduction. You know, like I'm just going to do a million crunches and hope for the best.

It's about realizing that everything is connected. 

How you nourish your body, how you move, even how you manage your stress levels. You should highlight in your stress management techniques. 

How does stress play into all this? You know, you've probably heard of cortisol, the stress hormone. Right. And when we're under chronic stress, those cortisol levels can actually contribute to fat storage.

Particularly in the abdominal area. It's like your body goes into this protective mode.

And starts holding onto those reserves. So even if you're doing everything else right, eating well, exercising.

If you're stressed out, your body might still be clinging onto that fat. So what are some things that people can do to kind of manage those stress levels? Well, there's no one size fits all solution.

But mindfulness practices like meditation or deep breathing exercises can be really helpful. 

Even simple things like spending time in nature, getting enough sleep, engaging in activities that you enjoy. All those things can make a big difference on those cortisol levels.

So it sounds like there's a lot to consider. And it's definitely a lot more complex than just hopping online and finding some, you know, quick fix.

One thing that you also had in your research notes was seeking professional guidance. 

Why is that so important? Because everyone is different. Everyone's medical history.

Their circumstances are unique. So, you know, whether it's a doctor, a physical therapist, or a certified trainer, they can really take into account all those individual factors.

You know, things like hormone level scar tissue, any underlying conditions. 

And they can create a plan that's tailored specifically to you. So they're like the guide on the side to help you figure this out.

So to kind of sum up this deep dive today, it sounds like tackling stubborn fat after C-sections really requires this multifaceted approach. 

Understanding those interconnected factors and seeking out that personalized guidance. From the right professionals.

And I think it's important to remember you're not alone in this. Many people face these same challenges. So it's really about finding what works for you, prioritizing your wellbeing, embracing the journey.

It's about feeling your best. Feeling good from the inside out.

Constant stress provided during a workout is specific person to person and requires pure cognition

The whole idea of constant stress and workouts and how that needs to be specific person to person and the idea of pure cognition. 

I mean, what does that even mean in the context of a workout? Constant stress, you're always just pushing yourself to the limit, but it's really not about that. It's more about maintaining a certain level of intensity throughout your workout. So physiologically speaking, constant stress is more about staying within a specific intensity range.

So for example, for cardio, like running or cycling, this could mean like staying within your target heart rate zone. Which, you know, might be like 60 to 80% of your maximum heart rate, depending on your fitness level. 

The type of workout you're doing. For strength training, it could mean consistently challenging your muscles without pushing to the point where you can't do another a couple of reps with good form.

The idea is to challenge yourself, but also be able to maintain that effort over time. 

It's about finding a sustainable pace. And you know, it's also important to remember that the nature of that stress, what it actually feels like, is going to vary depending on what kind of workout you're doing. 

So endurance activities like, you know, running or cycling, they stress your cardiovascular system differently than, you know, lifting weights, which is more focused on muscular stress. So like a marathon runner, aiming for that constant stress, they're thinking about pace, they're thinking about heart rate, while a weightlifter might be more focused on like hitting a certain number of reps with a specific weight.

So it's kind of like the same principle, but it looks different. It manifests differently.

So, you know, this specific person-to-person bit, like what are the things that make that workout stress so individualized? There are so many factors that come into play here.

Like what? Well, your age, obviously, right? Your fitness level, you know, a beginner is going to experience stress differently than someone who's been working out for years. And then any pre-existing health conditions you might have, those definitely need to be taken into account.

And then your overall goals, like what are you trying to achieve? Is it weight loss, muscle gain, training for a specific event? All of those things influence how much stress your body can handle. So, it's like all these different factors come together to figure out like what your ideal stress level is. And even beyond those things, even personal preference plays a role.

Like some people thrive on high-intensity interval training, you know, they love that feeling of pushing themselves to the max, but other people prefer a more moderate, you know, steady-state kind of approach. So it really is about finding what works for you as an individual.

So it's not like always pushing? No, not at all. To the absolute limit. It's about listening to your body, recognizing your signs of overexertion, like maybe you start feeling lightheaded, or you're experiencing unusual muscle soreness, or maybe you're just mentally burnt out.

Those are all signs that you might need to back off a bit.

The pure cognition, how does the mental aspect of it all tie into the physical exertion? It’s all connected. True cognition, I think it's about being present in your body during your workout, really focusing on your body's movements and sensations and what it's telling you.

So it's like tuning out the distractions and just being totally in the zone. And that connection between your mind and body can actually help you optimize your workout. Well, when you're more aware of your body, you're more likely to catch those little things, you know, like maybe your form is starting to slip, or you're holding your breath, you make those subtle adjustments to prevent injuries and improve your performance.

So you're saying that pure cognition also requires a certain level of definitely mental discipline. It's about pushing through those tough moments when you just want to quit, staying focused on your goals, even when your body's saying no more. I mean, especially when you're trying to like break through those plateaus or achieve new goals.

It's like mental toughness can be just as important as physical strength. It's what separates the people who succeed from the people who give up. 

And I imagine that experience of constant stress and this pure cognition thing is totally different for a beginner versus someone who's been doing it for a long time. Think about a beginner runner versus a seasoned marathoner, even if they're running the same route, their experience is going to be completely different.

That beginner they might be focused on building a consistent habit, gradually increasing their distance, their pace, all while paying really close attention to how their body's responding. Like, am I breathing OK or my legs feeling all right?

But the marathoner, they've already built that strong foundation. So they're pushing themselves to maintain a specific pace, a specific heart rate that they're using mental strategies to stay focused even when they're fatigued. 

They’ve been there before, you know, they know how to push through the challenge. It all comes back to listening to those individual responses to stress. You know, it really does. I mean, that's got to be super important, preventing injuries.

Monitoring heart rate, sleep patterns, even stress levels throughout the day is significant. You should have all this data that can help people personalize their workouts.

It's about finding that personalized sweet spot, tuning into your body's signals and recognizing that the mental game is just as important as the physical one.

How can you apply this concept of pure cognition to your routine? What would it look like to be fully present in your body during your next run, your next swim, your next weight listing session? You know, pay attention to what your body's telling you, adjust your efforts accordingly and see what happens. 

Digging on Functional Training

Today we are diving deep into functional training.

How is this different from just hitting the gym and lifting weights? I think that's a great question because while traditional weightlifting can build strength, it oftentimes focuses on isolating specific muscles.

But functional training focuses on these compound movements and it's engaging multiple muscle groups at the same time. 

Just like you do when you pick up your kid or you're playing a sport. Or carrying heavy grocery bags.

Isolating your bicep to lift a bag of groceries. Right. You're using your legs.

Right. You're using your core. Right.

Everything's working together as one unit.  So it's more about training your body to work as a whole system, as an integrated system. 

Rather than these individual muscles. And I think the cool thing about that is, is that it not only burns more calories, but it also improves your coordination and efficiency of movement.

So it's almost like, you know, you're working smarter, not harder because you're training your body to move better as a whole. Right. And then, like you said, those everyday tasks that you're doing become smoother.

You're less prone to injuries. I mean, that right there is huge because, you know, I think so many people struggle with things like lower back pain. 

Are there specific functional exercises that you could recommend for that kind of thing? Absolutely. So you know functional training. It really takes this holistic approach to fitness.

Right. It's not just about strength. It's about flexibility.

It's about balance, coordination, all of it. It's everything. And so for your lower back, exercises like planks, you know, bird dog, deadlifts, these types of exercises can really strengthen your core and support your spine.

Which can ultimately reduce pain and improve stability. 

So does this mean like no more bench presses for me? I just need to like chase my toddler around the park for my workout.

Well, chasing your toddler is definitely a great workout. Don't get me wrong. it's really about incorporating those compound movements that we talked about into your routine. But you need to do strength training for overall strengthening of your functional activities. 

So things like, you know, body weight training. Using your own body as resistance, this is a fantastic way to build functional strength.

Things like squats, lunges, push-ups. These are all movements that really mimic what we do on a daily basis.

I think even for people who are familiar with HIIT workouts, you know, high-intensity interval training, functional training can kind of take that to the next level by incorporating multiple movements that translate directly to your favorite sports or activities.

So to wrap things up here, it sounds like functional training is really all about moving better, not just lifting more. It's about training for life, not just the gym.

And I think, you know, one really important principle here is this idea of progressive overload, where you're gradually increasing the difficulty of exercises as you get stronger to continually challenge your body so that you continue to see those results. That makes sense. 

So I think, you know, a final thought for everybody to chew on here is, you know those times when you felt like your body wasn't quite up to the task? Whether it was struggling to lift something heavy or you felt a little off-balance or clumsy? Do you think that improving your functional fitness could be the key to unlocking a greater sense of ease and confidence in your everyday movements? Absolutely.

I think it's something worth exploring. It really is. Something to think about.