Now that you’re consistently in the weight room, you’re likely hearing some lingo you might not be familiar with. You got sets, reps, and supersets down. But what is a drop set?
Don’t worry, despite it sounding intimidating, drop sets are a great tool for maximizing your time in the gym.
Why Drop Sets?
Studies have shown that there isn’t much difference in hypertrophy between drop sets and traditional weight training sets. However, that same research shows that drop sets can take as little as half the time in the gym.
The reason? Because drop sets are all about training to failure and training to failure is shown to lead to maximum hypertrophy gains.
So, want to learn how to reach failure faster, maximize your muscle gains, and get in and out of the gym in no time?
Follow along.
What Is a Drop Set?
A drop set is a resistance training technique that has the lifter perform as many reps as they can with good form until their muscles fatigue, or they can no longer maintain proper form.
Once they fatigue out, they immediately lighten the weight and perform the same exercise to fatigue again, without resting between weight changes.
How to Perform a Drop Set
So you’ve gone from “what is a drop set” to wanting to try one? Good!
First, choose a weight that’s appropriate for about 6-12 reps.
Then, perform as many reps as you can until you start to fatigue or lose your form.
Immediately drop the weight. Keep in mind, that the more weight you drop, the longer it will take you to fatigue out.
I recommend dropping the weight no more than 20% between sets. You’ll immediately perform as many reps as you can before you fatigue or start to lose form. Do not rest between sets.
You’ll then, drop the weight by about 20% one more time and start your reps over again.
You’ll likely feel fatigued at this point, but if you’re up for it, drop the weight a third time. And, after this set, you’re done!
Things to Keep In Mind
Performing more than four sets (three drops) has been shown to yield no additional benefits so keep your drop sets to four sets tops! Keep this in mind when choosing your weight.
Because drop sets are such high intensity, it’s recommended that you keep to only 1-2 drop sets within a workout.
Otherwise, drop sets are a perfect tool to add to your arsenal when you want to push yourself in the gym.
So, do you think you’ll try a drop set next time you hit the weight room? Let us know if you do! We want to hear all about your lifting wins! And if not, walk into the weight room confidently, knowing if someone asks you “Hey, what is a drop set?” you know exactly how to respond.
Want more fitness tips to keep you feeling confident in the gym? Check out these quick reads: Visualization and Manifestation: The Secret to Achieving Goals?, How to Do a Proper Deadlift: The Ultimate Guide for Dancers, Leg Day: Perform At Your Own Risk