By Martin Ebner
Drop sets are essentially a technique where you perform an exercise to failure or near failure, then drop (reduce) the weight and continue for more reps until you reach failure, drop the weight again and repeat.
Why you should do drop sets?
The concept is to fully fatigue the muscles to ensure hypertrophy (Muscle growth) whilst increasing muscle endurance at the same time. The reason why drop sets work is that in any given set you only recruit a certain amount of muscle fibres. By Dropping the weight and going lighter you recruit different muscle fibres. This technique helps to generate muscle growth that otherwise wouldn't be achieved by keeping to the same weight.
How to incorporate drop sets into your routine
Only use one drop-set exercise per body part. What i tend to do is save the drop set for the very last exercise. This way you'll absolutely exhaust the muscles to failure giving you BIG results FAST.
Try incorporating these 2 drop-set arm exercises into the end of your routine:
- Biceps curls (Cable Pulley)
- Tricep pull-downs (Cable Pulley)
Aim for 8-10 repetitions, Drop the weight 15-20%, and repeat, drop the weight again 15-20% and repeat. To ensure Hypertrophy you MUST make sure to rep out.
Example: 8-10 Reps (30kg) - 8-10 Reps (22.5kg) - Rep out (17.5kg)
Using the cable pulley system allows you to rapidly reduce the weights increasing the effectiveness of the exercises. You shouldn't pause for more than 10 seconds between dropping the weight. Anything more constitutes as a new set.
Also check out our great article of the benefits of HIIT training