You’ve probably noticed that when you first walk into the gym, people who lift weights will sometimes suddenly drop the weight and continue reps without a break. This impressive and exhausting technique is known in the fitness world as the “drop set.” A drop set training program is highly effective for those looking to accelerate muscle growth, make their workouts more efficient, and push their limits.
In this article, we will take a detailed look at what a drop set is, what it does, sample movements, how to do it, and its benefits.
What is Drop Set?
A drop set is a weight training technique. This involves performing an exercise until the muscles become fatigued, then lowering the weight and performing another set. For example, after performing 10 reps of bench presses, lowering the weight and immediately performing another set. This creates additional stress on the muscles, providing greater stimulation. Drop sets are often used by athletes aiming for hypertrophy, or increased muscle mass.
What is the Use of Drop Set?
The drop set technique encourages muscle growth by placing greater demands on the muscles. Specifically, by forcing the muscles to reach the point of failure, microdamage occurs in the muscle fibers. This, combined with proper nutrition (e.g., a diet rich in whey protein and creatine ) and rest, leads to muscle repair, resulting in greater strength and volume. It also increases intensity without lengthening the workout. It’s an effective method for those seeking intense training.
You can also check out our article , “ Scientifically Based Training Plans for Gaining Muscle and Strength ,” to get different perspectives.
How to Do a Drop Set?
Here are the main steps for a drop set training program:
- The exercise begins with a normal set: standard repetitions are performed with a weight for the target muscle group (usually 8-12 repetitions).
- The muscle is trained to the point of exhaustion: In the first set, the muscle is brought to a point where it can no longer complete the movement.
- The weight is reduced: The weight is reduced by approximately 20-30% and the new set is started immediately without rest.
- Repeat until exhaustion: Exercise is performed until exhaustion again with the dropped weight.
- This cycle is repeated 2-3 times: the weight is reduced each time, completing a total of 3-4 drop sets.
Chest Press Drop Set
The chest press is a basic pushing exercise that targets the chest muscles (especially the pectoralis major). It can be performed with machines, dumbbells, or barbells. It’s an essential exercise in chest training because it contributes to both size and strength development. When performed with a drop set, the chest muscles are targeted more intensely.
How to do it: Start with a standard weight on the chest press and repeat until your muscles are exhausted (usually 8-10 reps). Then, reduce the weight by 20-30% and immediately begin the second set without rest. Repeat the same exercise until exhaustion, repeating this cycle 2-3 more times. With each set, reduce the weight slightly, but repeat the same number of reps until exhaustion. The movement should be performed in a controlled manner, maintaining a full range of motion, and protecting the shoulders.
Shoulder Drop Set
Drop-set shoulder exercises typically target the deltoid muscles, using exercises like lateral raises and overhead presses. Working all three heads of the shoulder muscles creates a balanced and aesthetically pleasing appearance. Drop sets can increase endurance and volume by working the shoulders at a higher intensity.
How to do it: For example, start with a lateral raise. Perform 10-12 reps with a moderate weight, continuing until the muscle becomes exhausted. Then, lower the dumbbell weight and repeat without rest. Repeat this cycle 2-3 times. As you work to exhaustion with each set, you’ll feel a burning sensation and intense stress in your shoulder muscles.
Bicep Drop Set
Drop sets are quite common among exercises that target the biceps. They’re particularly popular for increasing intensity in basic movements like bicep curls and hammer curls. The drop set method promotes development by keeping the arm muscles active for longer periods of time.
How to do it: Start with barbell curls or dumbbell curls and work until the muscle is exhausted. Immediately afterward, repeat the curl with lighter weights. Repeat this exercise 2-3 times, gradually decreasing the weight. Avoid excessive speed and pay attention to form. To fully activate the biceps, a full range of motion must be maintained.
Triceps Drop Set
The triceps is the muscle located on the back of the upper arm, making up the majority of the arm. It’s trained with exercises like pushdowns, skull crushers, and overhead extensions. Drop sets increase the triceps muscle group’s potential for growth by taxing it more.
How to: Start with a triceps pushdown and reach exhaustion on maximum reps. Then, lower the weight and start the next set. Do this for a total of 3-4 sets, decreasing the weight each time. Alternatively, you can perform the exercise as a skull crusher or overhead extension. It’s important to maintain form and keep the elbows stable.
What are the benefits of Drop Set?
Drop set benefits include:
Increases Muscle Hypertrophy
Drop sets cause more micro-tears in muscle fibers by repeatedly working the muscles to the point of exhaustion. These tears lead to the body rebuilding more volume during the repair process. It’s a highly effective technique, especially for those aiming to gain size. The increased intensity can accelerate muscle growth. For this reason, it’s often preferred in hypertrophy-focused programs.
Increases Training Intensity
Drop sets make an exercise much more intense than standard sets. Because the weights are reduced and continued without rest, the stress placed on the muscles increases. This stress accelerates the adaptation process, supporting strength and size gains. It also provides both a physical and mental challenge during training, forcing the muscles to push beyond their accustomed level.
Saves Time
The drop set technique allows for maximum muscle loading in a short period of time. This is a significant advantage, especially for individuals experiencing time constraints. Maximizing muscle fatigue by working the same muscle group repeatedly results in a more effective workout in a shorter period of time. Compared to traditional sets, greater muscle activation is achieved in less time, resulting in a positive time/efficiency outcome.
Improves Muscle Endurance
Drop sets also have a positive effect on endurance by forcing the muscles to exert effort for a longer period of time. Continued sets to the point of exhaustion allow the muscles to consume more oxygen and build endurance. This increases both lifting capacity and overall performance. Especially in advanced training sessions, it’s important for muscles to develop not only strength but also endurance. Drop sets help establish this balance.
Offers Training Variety
Repeating the same type of training over and over can stall muscle growth over time. The drop set technique introduces a different intensity and stress level to the workout, exposing the muscles to a new stimulus. This can help rev up muscle growth that has plateaued. It also provides a mentally motivating training experience that avoids monotony. It’s one of the most effective methods for surprising your muscles.
When Should a Drop Set Be Done?
Drop sets should generally be performed towards the end of a workout, when muscles are already fatigued. This way, the muscles are brought to the point of complete exhaustion, increasing their growth potential. Because of their high intensity, they are recommended to be used once or twice a week, not every workout. They are particularly suitable for those looking to bulk up and focus on hypertrophy. They are recommended for intermediate and advanced athletes, rather than beginners.
Does It Make Sense to Do a Drop Set?
Drop sets are particularly effective for athletes looking to build muscle and increase training intensity. However, if not performed correctly, they can increase the risk of fatigue and injury. Therefore, proper form, the right weight, and a good warm-up are crucial. When programmed in a balanced manner, without overdoing it, they can yield highly effective results. If the method aligns with the athlete’s goals, it’s a logical choice.
If you would like to try pyramid sets, we recommend you also read the article “ Get Stronger with Pyramid Sets ”.
Drop Set How Many Reps?
Drop sets are typically performed until the number of repetitions is exhausted, meaning the muscles can no longer sustain the movement. The first set is usually 8-12 repetitions, followed by 2-3 additional sets with a 20-30% weight reduction. These additional sets are also aimed at performing repetitions to exhaustion. However, it’s important not to overdo it and to pay attention to form. Quality and controlled movement are just as important as the number of sets.
Super Set or Drop Set?
Drop sets and super sets are training techniques that serve different purposes. A super set involves performing two exercises back-to-back without rest, which generally saves time and increases muscle endurance. A drop set, on the other hand, focuses on muscle growth by increasing intensity within a single exercise. The technique chosen depends entirely on the athlete’s goals. Drop sets are more suitable for increasing muscle mass, while super sets are more suitable for overall endurance and time efficiency.
