Drop Sets : Muscle Mass and Strength

30 03 2011

In weight training language drop sets is a technique for continuing an exercise with a lighter weight once muscle failure has been achieved at a heavier weight. It is just as effective for both genders.

How to do drop sets or extended sets to build more muscle:

  • You start off with a certain amount of weight and let’s say for example you start off with 200 pounds in the bench press and…
  • Let’s say the most reps you can do with 200 pounds on the bench press before your muscles get tired is 5 reps but instead of stopping at 5 reps…
  • You would DROP or lower the weight down to 180 pounds and then do as many reps as you could with 180 pounds and you’ll probably end up doing 5-to-10 more reps with 180 pounds and once you’ve done as many reps as you can with 180 pounds…
  • You would drop the weight again (maybe down to 160 pounds) and do as many reps as you can with 160 pounds so basically…

A drop set helps you build more muscle  while getting stronger. Making you do more reps in a set – drop sets are so intense!

You should only do 1-to-2 drop sets at the end of your workouts so for example…

  • Let’s say you do a bench press workout where you bench press 200 pounds for 5 sets of 5 reps then…
  • Only on your 5th set is where you would do the drop set of something like…
    • Bench pressing 200 pounds for only 5 times and then you would drop the weight and…
    • You would bench press 180 pounds for 5-to-10 times and then you would drop the weight again and…
    • You would probably bench press 160 pounds about 10-to-15 times and…

What to do :

  1. The goal of a drop set is to fatigue the muscle to the fullest extent, so the first thing you are going to do is decide what weight to start with. For example, if you normally do bicep dumbbell curls with 35-lb. weights, I suggest your first set start at 40 lbs. instead. WITHOUT ANY REST BETWEEN SETS.
  2. Set up your weights in a manner that is convenient for you to use one right after the other without any rest (or as little as possible) when going from one weight level to another. Only “drop” by 5 lbs. between sets.
  3. Perform 6 to 8 curls at the highest weight, then drop to the next weight and do the same, and finish with lightest weight (you may be very surprised how “heavy” this light weight may be during drop sets!). DO NOT rest between weight set changes. The goal of drop sets is fatigue. You will need to rest after you complete the full drop set.
  4. Give your 100% in each rep!


1. Boost intensity

The major advantage of making use of drop sets when working out is that they enable users to utilize most of their muscle fibers in a workout, thereby enhancing the workout’s intensity. Actually, performing drop sets is a great method of making your workout even more challenging. Higher workout intensity is believed to offer more muscular benefits.

2. Enhance muscle growth

Aside from an improved muscular endurance, drop sets also aid in promoting hypertrophy. The term hypertrophy refers to the process through which muscles are built, making them bigger. If your desire is to build muscles quickly, then you should consider starting to use drop sets.

3. Highly effective

Because performing weight training using drop sets involves lowering the weights once you become fatigued, it is highly effective and it also accommodates beginners. You can lower the weight with time until you become comfortable. However, experts usually recommend performing only three drop sets for more gains.

4. Workout suitability

Drop sets can be utilized when performing numerous exercises. Dumbbells and resistance machines are the most suitable when doing drop sets. This is because the weight reduction during the workout requires being achieved quickly.

The use of drop sets in weight training also has certain drawbacks apart from the many advantages. For instance, since this particular training system extends the set further than the normal termination point, muscles are overworked and this could lead to severe muscle pain.




Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: