What Is A Drop Set In Bodybuilding

A Drop Set is a weight lifting technique where you perform a set of any resistance training exercise until failure. Then reduce some of the weight and continue the set for as many repetitions as possible.

Why I Prefer The Drop Set Over Other Bodybuilding Techniques

Over the years of lifting weights, I’ve had the opportunity to try a wide variety of different bodybuilding techniques. Of all the weight lifting techniques, the drop set in my opinion is the best for building muscle.

The drop set breaks down muscle fibers during exercise for extreme growth. By reducing the weight and continuing the set after reaching failure, you can use more reserve muscle fibers. The drop set targets stubborn muscle fibers, resulting in growth that ordinarily couldn’t be accomplished by stopping after a single set.

Drop Set Methods

#1- Drop Set With Barbells

This drop set method is performed by loading the barbell with small plates on each side. Once you reach failure with each set, strip off one small plate on each side and continue the set until there are no more plates left on the barbell.

#2- Drop Set With Machines

Using barbells can be time consuming. Machines on the other hand is a lot faster with the quick switch of the pin from the weight stack. This quick weight change will intensify the set and allow more of a pump in the muscles.

#3- Drop Set And Surfing The Rack With Dumbbells

Surfing the rack is a great technique for drop sets with dumbbells. Many fitness places will have a rack along a wall that will have dumbbells with various pounds. The idea is to start out with a heavy weight and continue down the rack using lighter weights as you go. This drop set method is great for bicep and shoulder exercises.

#4- Small Drop Set

This method refers to a small weight decrease between the sets. The average weight reduction for a small drop set is between 5 and 20 percent. Usually done on smaller muscle groups, it is a terrific technique for overloading the muscle.

#5- Large Drop Set

This technique refers to a large weight decrease between each set. This allows you to do higher repetitions than those of the small drop sets. The average weight reduction is 30 to 40 percent and are usually performed on larger muscle groups.

#6- 50 Percent Drop Set

This method involves reducing the weight by half after the 1st set. By decreasing the weight by half, you will be able to push out more reps with the lighter weight. This will cause an incredible pump in the muscles.

#7- No Rest Drop Set

Reducing the weight with “no” rest in between your sets is incredibly hard to do but very beneficial for muscle growth and intensity. The difference between zero rest and 10 seconds of rest between your drop sets is like night and day. Without the rest, your muscles will not be able to regenerate energy and provides more of a challenging workout.

#8- Short-Rest Drop Set

Short-rest drop sets allow for 5 to 15 seconds rest between your sets. This will give your muscles a brief time period for recovery so you can lift heavier weights on your second and third drop set.

Drop Set Final Thought

Try any of these drop set techniques to see incredible muscle building results and take your physique to the next level.

Henry Chervenka

Drop Set related information.