[Drop sets Rest Pause Superset Agonist Antagonist Pairs Tri Giant sets & more with Dr Helms & Kassem](https://www.youtube.com/watch?v=XHuUOJATSOs)

This podcast episode provides a deep dive into high-efficiency hypertrophy training techniques, featuring Dr. Eric Helms, who shares his extensive experience and research insights. The discussion covers the definitions, applications, and nuances of various methods designed to maximize muscle growth while optimizing time.

**Defining and Implementing Time-Efficient Training Strategies**
Dr. Helms explains that his interest in time-efficient techniques like antagonist paired sets (performing exercises for opposing muscle groups back-to-back) dates back to 2013, driven by research from around 2010. He has leaned more heavily into these methods recently due to his own high-volume training needs. His typical upper body sessions involve a push-pull structure for time efficiency. He also frequently uses drop sets and, to a lesser extent, rest-pause techniques.

The conversation highlights the confusion around terminology, noting that "superset" is used colloquially to describe many types of exercise pairings. From a research perspective, specific definitions are necessary for clarity. These include:
* **Agonist-agonist paired sets:** Back-to-back exercises for the *same* muscle group (e.g., bench press followed by flyes).
* **Agonist-antagonist supersets:** Back-to-back exercises for *opposing* muscle groups (e.g., bench press and rows, bicep curls and tricep pushdowns).
* **Agonist-peripheral supersets:** Pairing exercises that don't directly oppose each other and don't share an agonist muscle (e.g., squats and tricep pushdowns).
* **Circuit training:** Performing a series of exercises one after another with rest typically taken after completing the entire circuit.

In research, supersets usually involve minimal rest between the paired exercises, with a longer rest after the pair is completed. However, the speakers discuss the practical application of more symmetrical rest periods between exercises within a pairing, especially for demanding movements.

**Dr. Helms' Practical Application and Principles for Pairings**
Dr. Helms primarily uses antagonist paired sets and antagonist peripheral sets. For upper body compound movements, he favors antagonist paired sets, transitioning to drop sets or occasionally rest-pause for isolation exercises. For lower body multi-joint movements, he often uses peripheral agonist supersets, such as pairing squats with single-arm overhead dumbbell extensions or leg presses with calf raises. He is cautious about pairing two highly systemically demanding exercises, like heavy squats and bench presses, without adequate rest, a sentiment supported by research showing potential performance decrements.

The choice of pairings involves creativity and considers systemic versus local recovery. A "big-small" approach, pairing a systemically demanding exercise with a less demanding one, can be very efficient. The rep range and an individual's strength level also influence the feasibility of certain pairings.

Dr. Helms employs an autoregulatory approach to his training. While he has a structured plan with target sets, the specific exercises and methods (like drop sets or rest-pause) can vary based on gym conditions, how he feels, and joint recovery needs. He prioritizes consistency in weekly volume per muscle group. He also utilizes minimal warm-ups for hypertrophy training, especially with machines or higher-rep work.

**Tiers of Time Efficiency and Rest Period Considerations**
Dr. Helms categorizes time-efficiency strategies into tiers:
1. **Tier 1:** Maintains stimulus and saves time, with the primary cost being non-local fatigue (e.g., cardiorespiratory).
2. **Tier 2:** May slightly reduce per-set stimulus but allows for more overall work due to time saved, leading to a net gain (e.g., drop sets, shorter rest periods). These often feel higher in effort.

Research often standardizes rest in studies, which can be an artifact leading to observations like increased volume in antagonist pairings due to the first muscle group getting more local rest. In practice, Dr. Helms autoregulates his rest, focusing on systemic (cardiorespiratory) recovery. Symmetrical rest within pairings can maintain performance better than no-rest approaches, especially with demanding exercises.

**Synergist/Same Muscle Group Pairings**
* **With Rest (Undulating Exercises):** Alternating two exercises for the same muscle group with rest between can enhance performance and total volume load, particularly for the exercise performed second. This may be due to taxing different motor units or portions of the muscle.
* **Without Rest (Back-to-Back):** These function like drop sets or set extension techniques.
* **Post-Exhaust:** A compound movement followed immediately by an isolation exercise for the same primary muscle (e.g., chest press then flyes). This helps ensure the target muscle is thoroughly fatigued, particularly if it wasn't the limiting factor in the compound movement. Examples include lat pulldowns followed by scapular depressions.

**Drop Sets Detailed**
Dr. Helms favors drop sets for single-joint movements due to their time efficiency and the existing research supporting their efficacy. He typically performs an initial set of 8-15 reps to failure, followed by approximately 20% load reductions for three subsequent sets, aiming for at least 4-5 reps per drop. This is considered roughly equivalent to three traditional straight sets. The rationale is that drop sets accelerate fatigue and achieve high motor unit recruitment, with research suggesting similar hypertrophy to straight sets in less time or with more sets for equivalence.

**Rest-Pause Training Explored**
Research typically defines rest-pause as performing a set to failure, resting 20-30 seconds, performing more reps to failure, and repeating. Dr. Helms finds rest-pause harder to quantify in terms of stimulus and fatigue compared to drop sets, citing less available research. The host, however, feels more confident in quantifying rest-pause, aiming for a rest interval (often 25-45 seconds) that allows for about half the initial reps on the first rest-pause segment, finding a sweet spot around four such segments. Rest-pause maintains intensity, while drop sets reduce it. Drop sets are generally more time-efficient. The choice between them depends on the exercise, desired intensity, and practical considerations like ease of changing weight. They can also be combined.

**The Broader Role of Efficiency Techniques**
The podcast concludes that these techniques are more than just time-savers; efficiency is a key "currency" for hypertrophy. For individuals with limited time, these methods can enable a greater training stimulus than otherwise possible. They can be considered superior if they allow an individual to achieve a more effective training dose within their specific constraints (time, recovery, joint health, motivation). The speakers also debunk the idea that the associated fatigue is inherently negative, emphasizing the body's adaptive capacity. Even agonist-agonist supersets, sometimes criticized based on research matching set-for-set with straight sets, can be viewed as a form of drop set and valuable if applied appropriately.

**Key Practical Takeaways and Considerations for Implementing High-Efficiency Training:**

* **Start with Antagonist Paired Sets:** For those new to time-efficient training, antagonist paired sets (e.g., a chest press followed by a row) are often presented as a "sensible" starting point. They allow for good local recovery of the primary muscle being worked while the opposing muscle performs its set, and can even lead to performance improvements due to this extended local rest.
* **Autoregulate Rest Periods:** While research often standardizes rest intervals (like no rest between paired exercises), both speakers emphasize the importance of autoregulating rest based on individual recovery, particularly systemic and cardiorespiratory recovery, rather than strictly adhering to a clock. This is especially true when pairing demanding exercises.
* **"Big-Small" or Peripheral Pairings for Efficiency:** Pairing a very systemically demanding exercise (like a squat) with an exercise that has very little systemic demand (like a bicep curl or calf raise) is a highly effective strategy for time saving, as you are essentially getting systemic recovery during the less demanding movement.
* **Understand the "Cost" of Efficiency:**
* **Tier 1 (e.g., Antagonist Sets):** The main "cost" is increased cardiorespiratory fatigue and potentially a higher session RPE (Rate of Perceived Exertion), even if per-set stimulus is maintained. It's crucial that this increased overall fatigue doesn't impair your ability to gauge proximity to muscular failure.
* **Tier 2 (e.g., Drop Sets, very short rest):** You might accept a slightly lower stimulus *per set* or *per unit of time*, but the time saved allows you to do *more total work* (e.g., an extra set), leading to a net positive.
* **Exercise Selection for Drop Sets and Rest-Pause:**
* **Drop Sets:** Best suited for single-joint/isolation movements or machine-based exercises where load changes are quick and easy. Aim for significant load drops (e.g., Dr. Helms uses ~20%) to allow for a reasonable number of reps (e.g., at least 4-5) on subsequent drops.
* **Rest-Pause:** Useful when weight changes are difficult. The rest interval is key; the host experiments to find a duration (often 25-45 seconds) that allows for about half the reps of the initial set.
* **Safety/Practicality First:** Don't try to force a technique onto an exercise where it's impractical or unsafe. For example, doing multiple quick drops on a barbell bench press without a spotter might be less safe than using rest-pause or a post-exhaust superset with dumbbells.
* **Synergist/Same Muscle Group Pairings:**
* **With Rest (Undulating):** Can be a strategy to increase volume load and potentially get a more balanced stimulus across different aspects or functions of a muscle group (e.g., different pressing angles for chest).
* **Without Rest (Post-Exhaust):** Think of these as a targeted drop set. For instance, following a compound press with an isolation fly ensures the pecs are taken closer to failure, especially if triceps or delts might limit the press. This is particularly useful for "weak points".
* **Autoregulate Your Training Structure:** Dr. Helms provides an example of having a flexible training template where the overall weekly volume for a muscle group is planned, but daily exercise selection (and even method) can be adjusted based on factors like equipment availability or how his joints feel. This requires experience but can lead to more sustainable long-term training.
* **Don't Fear Fatigue (Within Reason):** The podcast pushes back against an overemphasis on avoiding fatigue, especially in the context of hypertrophy training where managing it is part of the process. The human body is highly adaptable. The limiting factor for volume is often not pure muscular fatigue but other aspects like joint health, recovery from overall stress, or mental burnout.
* **Efficiency is for Everyone:** These techniques aren't just for "advanced" lifters trying to cram in enormous volumes. They are arguably *more* critical for individuals with severe time constraints, allowing them to achieve an effective training dose that would otherwise be impossible.

**Further Discussion Points Sparked by the Podcast:**

* **The Role of Cardiorespiratory Fitness:** The speakers highlight that poor cardiorespiratory fitness can be a significant bottleneck to performing effective high-volume or high-density hypertrophy training. Implementing these time-efficient methods might, as a side benefit, improve this capacity or at least highlight its importance.
* **Individual Response Variability:** There are large differences in how individuals respond to and tolerate these techniques, including disparities in reps achieved on drop sets or rest-pause, and how much fatigue they experience. This underscores the need for individual experimentation.
* **Quantifying Stimulus:** A recurring theme is the difficulty in precisely quantifying and comparing the hypertrophic stimulus from these varied techniques versus traditional straight sets. While research provides some guidance (e.g., drop set equivalencies), much is still based on experienced application and autoregulation.

## Quotes

> Modifying exercises to reduce load while maintaining a similar stimulus offers significant benefits. While not time-efficient (as reps take longer), techniques like slow eccentric leg presses provide muscle stimulus with less joint stress than heavy, high-rep sets. Similarly, heel-elevated Smith machine squats can achieve significant muscle engagement with about 60% of the load used in a standard back squat.
>
> For hypertrophy, slowing eccentric tempo or using mechanical drop sets (e.g., sissy squats after wedge squats) is valuable, provided progress is quantifiable. These methods are particularly useful for experienced or older lifters, or those with joint/soft tissue limitations, as they allow for targeted muscle loading while minimizing joint stress—an almost always beneficial outcome.