top of page

What is a Drop Set?

Updated: May 23, 2022

๐—•๐—ฒ๐—ป๐—ฒ๐—ณ๐—ถ๐˜๐˜€ ๐—ฎ๐—ป๐—ฑ ๐—›๐—ผ๐˜„ ๐˜๐—ผ ๐—จ๐˜€๐—ฒ ๐—ง๐—ต๐—ฒ๐—บ ๐—ถ๐—ป ๐—ฆ๐—จ๐—ฅ๐—š๐—˜!โฃ

ย โฃ

๐—ช๐—ต๐—ฎ๐˜ ๐—ถ๐˜€ ๐—ฎ ๐—ฑ๐—ฟ๐—ผ๐—ฝ ๐˜€๐—ฒ๐˜?โฃ

A drop set is a resistance training technique in which you focus on completing a set until failure โ€” or the inability to do another repetition. Then, you lighten the load by 10โ€“30%, and repeat, with little to no rest in between sets. โฃ

ย โฃ

๐—ช๐—ต๐—ฎ๐˜ ๐—ถ๐˜€ ๐˜๐—ต๐—ฒ ๐—ด๐—ผ๐—ฎ๐—น?โฃ

The goal is to maximize muscle gain.โฃ

ย โฃ


If youโ€™re completing a bicep curl drop set, youโ€™d follow this setup:โฃ

ย โฃ

Set 1. Medium Weight Selectionโฃ

Set 2. Drop weight by 10โ€“30%, โฃ

Set 3. Drop weight again by 10โ€“30%โฃ

ย โฃ

๐—•๐—ฒ๐—ป๐—ฒ๐—ณ๐—ถ๐˜๐˜€ ๐—ผ๐—ณ ๐—ฝ๐—ฒ๐—ฟ๐—ณ๐—ผ๐—ฟ๐—บ๐—ถ๐—ป๐—ด ๐—ฑ๐—ฟ๐—ผ๐—ฝ ๐˜€๐—ฒ๐˜๐˜€โฃ

ย โฃ

-ย ย ย ย ย ย  Muscle Hypertrophy (Muscle Size)โฃ

-ย ย ย ย ย ย  Muscle Enduranceโฃ

-ย ย ย ย ย ย  Time Efficientโฃ

ย โฃ

๐— ๐˜‚๐˜€๐—ฐ๐—น๐—ฒ ๐—›๐˜†๐—ฝ๐—ฒ๐—ฟ๐˜๐—ฟ๐—ผ๐—ฝ๐—ต๐˜†โฃ

Drop sets promote muscle gain by fully fatiguing all muscle fibers in a specific muscle. When you train a set to failure, youโ€™re fatiguing all of your smaller muscle fibers. By then dropping the load and immediately asking your body to perform another set, itโ€™s forced to recruit your larger fast-twitch muscle fibers as well. This can promote more muscle growth than a conventional set could.โฃ

ย โฃ

๐— ๐˜‚๐˜€๐—ฐ๐—น๐—ฒ ๐—˜๐—ป๐—ฑ๐˜‚๐—ฟ๐—ฎ๐—ป๐—ฐ๐—ฒโฃ

Muscular endurance is defined as your musclesโ€™ ability to exert force over and over again over a longer period of time with higher reps. โฃ

ย โฃ

๐—›๐—ผ๐˜„ ๐—ฐ๐—ฎ๐—ป ๐˜†๐—ผ๐˜‚ ๐—ถ๐—ป๐˜๐—ฒ๐—ด๐—ฟ๐—ฎ๐˜๐—ฒ ๐—ฑ

๐—ฟ๐—ผ๐—ฝ ๐˜€๐—ฒ๐˜๐˜€ ๐—ถ๐—ป๐˜๐—ผ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฆ๐˜‚๐—ฟ๐—ด๐—ฒ ๐—ฐ๐—น๐—ฎ๐˜€๐˜€๐—ฒ๐˜€? โฃ

1.ย ย ย ย  Prepare for the track by lining up your dumbbells within reach. This will minimize downtime and thus maximize time under tension, optimizing potential muscle gain.โฃ

2.ย ย ย ย  Be strategic about when you incorporate drop sets into the class. Choose one track per class, or one time per week, to prevent overtraining. โฃ

3.ย ย ย ย  Choose a track that has clear rounds or sets that you are familiar with. โฃ

4.ย ย ย ย Donโ€™t worry if you need to switch out your weights mid round or mid track. That is the idea, to work to failure and then grab a lighter weight to finish. โฃ

Feel the Surge!!

10 views0 comments


ๆŠ€่ก“็š„ใชๅ•้กŒใŒใ‚ใฃใŸใ‚ˆใ†ใงใ™ใ€‚ใŠๆ‰‹ๆ•ฐใงใ™ใŒใ€ๅ†ๅบฆๆŽฅ็ถšใ™ใ‚‹ใ‹ใ€ใƒšใƒผใ‚ธใ‚’ๅ†่ชญใฟ่พผใฟใ—ใฆใ ใ•ใ„ใ€‚
bottom of page