Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • Optimum Nutrition Gold Standard Pre-Workout Review
    • Crazy Nutrition 100% Tri-Protein Review
    • Hilarious video: Woman complaining about gaining weight
    • Labrada Elasti-Joint Review: The First Choice for Joint Health
    • High Calorie Fruits for Weight Gain and Muscle Building
    • 8 Signs Of Protein Deficiency
    • 10 Vegan Pre-Workout Meals For Energy and Motivation
    • Why The Number On The Scale Doesn’t Matter?
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Forums
    Login
    Bodybuilding Wizard
    You are at:Home»Training»Advanced bodybuilding»What are drop sets in weight lifting?
    drop sets in weight lifting

    What are drop sets in weight lifting?

    0
    By krunoslav on November 9, 2017 Advanced bodybuilding
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    What are drops sets in weight training?

    A drop set is a method of extending an exercise beyond failure by reducing the weight so that you can perform more reps. When you reach muscular failure at the end of a set, immediately decrease the resistance by 25 to 40 percent and continue the exercise, squeezing out a few more reps until you reach failure again with the lowered weight. Rest only for the few seconds it takes to reduce the weight. You can repeat this process, continuing to decrease weight until you’ve completed multiple drop sets. In other words, this is continued for four to six more successive sets.

    The reductions in weight allow the muscles to continue working after it has reached failure with a heavy weight. The combination of heavy weight and high repetitions is ideal for reaching hard-to-hit muscle fibers and forcing them to grow. Drop sets fatigue your muscles in a short time, get you heart going and give you an impressive pump.

    Tips & Recommendations

    • Drop sets are a great technique for training past failure, but they should be used sparingly. Using this advanced bodybuilding technique on more than one or two sets of an exercise for an extended period will lead to overtraining.
    • We recommend you to decrease the weight by about 20 to 30 percent on each drop.
    • You can use drop sets in two ways. You can either do a drop set on each exercise in an entire workout (not recommended) or you can do them on the final two or three exercises of your session in order to get an extra muscle-burning kick before you hit the showers. Whichever line of attack you choose, drop sets are typically done only on the last set of an exercise.
    • Drop sets are most efficient if you have a workout partner to change the weights for you. If you do not have anyone around, just do the best you can.

    Example of a drop set

    Here’s a sample progression of an effective series of drop sets for dumbbell lateral raises. Select a weight that will have you fail at 8 to 10 reps, then decrease the weight in 2,5 kg increments in each successive set.

    example of a drop setImmediately after finishing the last rep (using 15,0 kg), put down the dumbbells and begin another set with dumbbells that are 2,5 kg lighter. Perform reps with this new weight until you reach failure. Then grab another set of dumbbells that is 2,5 kg lighter and do as many repetitions as possible. Keep going the same way until you perform the final set. By the time you’ve worked all the way down the rack, it will feel as if someone is blowtorching your deltoids.

    Exercises suitable for drop sets

    You can perform drop sets on virtually any exercise that you’d like to add intensity to. However, they are more effective with smaller muscle groups, such as the deltoids and calves. Drop sets with a muscle group as big as the thighs or back would be exhausting because of the weights you would be able to use.

    Training equipment suited for drop sets

    Drop sets tend to work best for an exercise that allows you to decrease weight quickly and conveniently.

    You can perform them easily on machines where all you need to do is reposition the weight pin to lower level. The same applies to cable exercises because it takes only a few seconds to move the pin up the stack to lighten the weight.

    dropsets using dumbbells

    Also, you can perform drop sets with dumbbells using the down-the-rack technique. Each time the muscle fails, use progressively lighter dumbbells non-stop until the muscles are completely fatigued.

    During barbell exercises, you need to strip the weights from the bar. This is time consuming process. That’s why barbells are totally unsuitable for this training method.

    Muscle groups especially applicable for this kind of sets

    This advanced training technique is excellent for a muscle that is stubborn and doesn’t respond to traditional training methods.

    The calves are typically stubborn and often resist growth. Because the muscle fibers of the calves are accustomed to being used all day when we walk or stand, training must be intense before they will respond.

    shoulder workout with super sets

    Closing thoughts

    Drop sets are an excellent way to increase intensity. After reaching failure in the first set, the lifter uses a lighter weight for the next set. Use drop set several times during a set, dropping a lighter weight to keep the set going two to four times. Continuing the set beyond that would most likely compromise the form and quality of the set. Drop sets will probably make your muscles feel like they have a curry stewing inside.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Do You Have Muscle Dysmorphia?

    Hip Versus Quad Emphasis in Lower Body Exercises

    Superslow Strength Training: Does It Work?

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 474
    • YouTube 97
    • Instagram
    RECENT POSTS
    8.8
    May 14, 2022

    Optimum Nutrition Gold Standard Pre-Workout Review

    9.0
    May 11, 2022

    Crazy Nutrition 100% Tri-Protein Review

    May 8, 2022

    Hilarious video: Woman complaining about gaining weight

    9.0
    May 7, 2022

    Labrada Elasti-Joint Review: The First Choice for Joint Health

    May 1, 2022

    High Calorie Fruits for Weight Gain and Muscle Building

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding at a single website. Bodybuilding Wizard will make your dream body your reality.

    We're social, connect with us:

    Facebook Twitter Instagram Pinterest YouTube
    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Copyright © 2014-2021 BodybuildingWizard. All rights reserved. Powered by WordPress.
    • About
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?