Drop Set
A technique where you reduce weight and continue the set after reaching failure.
Updated
Drop sets are an intensity technique where you perform a set to failure, immediately reduce the weight by 20-30%, and continue without rest. This can be repeated multiple times. Drop sets extend time under tension and create significant metabolic stress, promoting muscle growth. They are best used sparingly on the last set of an exercise to avoid excessive fatigue.
Examples
- Curling 30lbs to failure, then 20lbs to failure
- Triple drop set on cable flyes
- Mechanical drop set changing grip positions
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Common questions
What is Drop Set?
A technique where you reduce weight and continue the set after reaching failure. Drop sets are an intensity technique where you perform a set to failure, immediately reduce the weight by 20-30%, and continue without rest.
What exercises train the Drop Set?
Good options include Anti-Gravity Press, Arnold Dumbbell Press, Around The Worlds, Atlas Stone Trainer, Atlas Stones. Each links to a step-by-step guide with demonstration images.
What are examples of Drop Set?
Curling 30lbs to failure, then 20lbs to failure; Triple drop set on cable flyes; Mechanical drop set changing grip positions.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus