Strip Sets for Hypertrophy: Your Secret Weapon for Muscle Growth

Forget endless sets and reps. If you're serious about building muscle, it's time to unleash the beast that is the strip set aka drop sets.

Strip Sets are a common staple in the body building world, where fatiguing the muscles to reach new heights in human potential is king.

This technique isn't for the faint of heart, but as a recent study published in the Journal of Sports Science & Medicine (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556132/) confirms, it's incredibly effective for stimulating muscle growth. Consider it the "leave it all on the gym floor" approach to hypertrophy.

A recent study published in the Journal of Sports Science & Medicine (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556132/) highlights the effectiveness of strip sets (also known as drop sets) in stimulating muscle hypertrophy. This advanced technique involves reducing the weight after each set without rest, pushing your muscles to their absolute limits. While brutal, strip sets offer a unique stimulus for triggering serious gains in muscle size (hypertrophy).

The Science Behind Strip Sets

• Metabolic Stress: Traditional sets have rest periods, allowing metabolites to clear from your muscles. Strip sets keep muscles under tension for extended periods, leading to a buildup of metabolic byproducts. This creates cellular swelling, a key factor in muscle growth. As the study states, "The extended time under tension during drop sets may enhance metabolic stress and maximize motor unit recruitment, potentially leading to augmented hypertrophic responses."

• Muscle Fiber Recruitment: When you lift to failure, your fast-twitch muscle fibers (those with the most growth potential) get exhausted. Strip sets force you to keep going, recruiting more and more muscle fibers to keep the weight moving.

• Increased Growth Hormone: The extreme metabolic stress of strip sets can cause a surge in growth hormone, which aids in muscle repair and growth.

How to Perform Strip Sets

1. Exercise Selection:  Choose compound exercises like squats, bench press, deadlifts, or rows. Strip sets can be applied to isolation exercises (bicep curls, tricep extensions) for an extra challenge.

2. Weight Selection:  Start with a weight you can lift for 10-12 reps before failing. Have lighter weights or plates prepped nearby to quickly drop 10-20% of the weight for each subsequent set.

3. Example:  Squat - 225 lbs for 10-12 reps, immediately drop to 185 lbs, then 155 lbs.

4. Minimal Rest:  The key is to reduce weight and continue with virtually no rest between sets.

Research Backs It Up

• The study referenced earlier compared traditional sets to strip sets. Researchers found that those performing strip sets experienced significantly greater increases in muscle growth over time. This indicates that strip sets, when done safely and strategically, can be a powerful addition to your training if your goal is maximizing muscle size.

Programming Strip Sets

• Frequency Incorporate strip sets 1-2 times a week, focusing on different muscle groups each time.

• Volume: Limit to 1-2 exercises per workout maximum.

• Progressive Overload: As you get stronger, gradually increase the starting weight, the number of reps, or the number of drops.

Important Considerations

• Form First: As fatigue sets in, the risk of injury increases. Maintain strict form throughout, and stop if you can't.

• Not for Beginners: This technique requires a solid foundation of strength and body awareness.

• Recovery Matters: Schedule ample rest days after strip set workouts to rebuild and grow.

Ready to see what science-backed training can do for your gains? If you're an experienced lifter, give strip sets a try and see the difference they make! Share your experiences in the comments below.

About the Author

Alexander Morrow is a NASM Certified Personal Trainer, ACE Certified Personal Trainer, NCSF Certified Strength & Conditioning Coach & ACE Fitness Nutrition Specialist with a passion for helping people reach their fitness goals. With a focus on strength training and functional movement, he believe in building a strong, capable body from the inside out. Connect with @FitnessFirstAcademyF1A on instagram or visit www.FitnessFirstAcademy.com/blog for more training tips and inspiration.

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