Drop Sets: How to Use the Drop Set Technique in Weightlifting

A drop set, also known as a strip set, is an advanced resistance training technique used to increase muscle mass. A drop set workout involves lifting heavy weights for a limited number of repetitions until it’s impossible to perform any more reps, a state known as muscle failure. Without taking any rest period, the next drop set involves lowering the amount of weight by ten to thirty percent and repeating the exercise until another muscle failure occurs. For the third and final drop set, lower the weight another ten to thirty percent and repeat the movement with this lighter weight for as long as possible.

There are several benefits to occasionally including drop sets into your workout routine.

1. 1. Drop sets can increase muscle hypertrophy. By activating muscle fibers to their full potential, drop sets can promote muscle growth more than a traditional set.
2. 2. Drop sets can help lifters break through strength plateaus. Advanced weightlifters use drop sets to push through strength plateaus and advance to new weight levels.
3. 3. Drop sets activate muscle fibers in less time than conventional sets. If used sparingly, drop sets can promote muscle gain in a shorter period of time than less intense styles of weight training.

Before performing a drop set technique, consider these instructions and tips.

1. 1. Keep your weights nearby. You can use the drop set technique with a variety of weight training exercises, including bench presses, deadlifts, bicep curls, and tricep curls. Once you’ve selected your exercise, place the appropriate weights—whether a kettlebell, a weighted barbell, or a pair of dumbbells—within arms reach to minimize downtime between sets.
2. 2. Perform your first set with the heaviest weight. Select the heaviest weight level you can lift while maintaining proper form. If you’re unable to perform the weightlifting exercise with proper form, lower the weight level until you’re not at risk of injuring yourself. Perform the chosen exercise for as many repetitions as you can handle—typically six to eight reps—until you’re unable to continue.
3. 3. Perform your second set with medium weights. With as minimal downtime as possible, decrease the weight level by ten to thirty percent and repeat the movement pattern from your first drop set. Perform another six to eight repetitions or until you’re unable to perform any more.
4. 4. Perform your third set with light weights. For this last set, decrease the weight level by another ten to thirty percent and increase the number of reps as much as you can before a final muscle failure.
5. 5. Stretch after performing a full drop set. Help your muscles recover by incorporating a variety of stretching exercises after completing a full drop set. Focus on quad stretches if you’ve performed weighted squats or arm stretches if you’ve performed an upper-body drop set.
6. 6. Use drop sets sparingly. Avoid practicing the drop set technique more than once per week on one specific exercise. Overtraining with this technique can result in muscle fatigue and lead to decreased muscle growth.
7. 7. Only use the drop set technique if you’re an advanced weightlifter. Drop sets are an advanced bodybuilding method reserved for experienced weightlifters. If you’re a beginner or intermediate weightlifter, opt for conventional lifting techniques to build muscle mass and increase your strength level.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.