Definition
A drop set is a strength training technique where you decrease the weight and immediately continue repetitions with less rest between sets.
Explanation
- Drop sets involve progressively lowering the load each set while minimizing rest. This increases time under tension and metabolic stress.
- They allow continued repetitions with fatigued muscles by reducing the weight. You can decrease load by about 10-30% each drop set.
- Drop sets increase intensity, muscle damage, and metabolic stress compared to straight sets. They’re often used to break plateaus.
Examples
- Bench press: 185 lbs x 6 reps, drop set to 165 x 4, drop set to 135 x 6
- Lat pulldown: 130 lbs x 8 reps, drop set to 110 lbs x 6 reps, drop set to 90 lbs x 8 reps
- Squats: 250 lbs x 5 reps, drop set 225 lbs x 3 reps, drop set 185 lbs x 5 reps
Related Terms
- Straight sets, supersets, tri-sets, giant sets, hypertrophy, intensity techniques
Common Questions
- When should I do drop sets? At the end of an exercise as you near muscular failure.
- How much rest between drops? 10-30 seconds, just enough to change the weight.
- How many drop sets should I do per exercise? 1-2 is sufficient to maximize benefits.
Do Not Confuse With
-Pyramid training – Gradually increasing weight each set, not decreasing
-Cluster sets – Sets with short 10-30 sec rest periods, but constant weight
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