A way to quickly build muscle mass has been named

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Performing drop sets helps to quickly build muscle mass, says Andre Adams, head coach of the American National Academy of Sports Medicine.

Adams explained that drop sets are a method in which the first set of exercises is performed with heavy or medium weight, after which the load is gradually reduced. This approach, according to the fitness trainer, allows you to accelerate the process of muscle development by incorporating three strategies for stimulating muscle growth at once – lifting weights, metabolic stress or prolonged tension, and micro-tears that occur with a large number of repetitions.

Adams noted that drop sets can be included in training on simulators, exercises with dumbbells or a barbell. For effective muscle building, he recommended performing at least three approaches and reducing the weight by at least 20 percent each time. You need to perform the approaches without a break until you feel muscle failure.

Adams warned that after drop sets, muscles need more time to recover. He advised to rest longer and not rush back to the gym after such a workout.