What Is A DROP SET?

Gain Greater Mass With Drop Sets

Achieve more muscle growth with this proven lifting approach. Drop sets are a great way to increase muscle mass as they are a quick and easy way to increase blood flow into the muscles, get the heart pumping and most importantly, fatiguing the muscles to ensure muscle hypertrophy.

What Are Drop Sets?

Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight/resistance and continue for more reps until you reach failure. The reason why drop sets work is that in any given set you are only recruiting a certain amount of muscle fibers. By then stripping the weight down and going lighter you recruit different muscle fibers, which should help the muscles achieve growth that couldn’t be achieved by sticking with the same weight. There are no breaks when dropsetting, just simply drop and do as many reps possible.

There are essentially 2 versions of a dropset which can be done individually or combined together:

1) Partials

This version of a dropset is as comprehensive as it's name... When doing any exercise movement with weights or body weight, the idea is once you fatigue or hit failure doing the FULL RANGE of motion, you then need to keep going but don't go the whole distance, instead go partial of the way into it and all the way back to the starting point. Think of it like when 100% range of the movement feels like the weight of the world, immediately partial dropset to 75% range of the movement, then when that becomes burdensome do another partial dropset to 50%, then 25% and then tap out, your done.... P.S. You can do as many partial dropsets as you like until satisfaction.

2) Change In Variation

This version of a dropset involves yet again going to failure with any movement be it with weights or body weight and once that fatigue sets in, you immediately need to find a lighter resistance that targets the same area you were working out, if its weights, this will be as simple as immediately (w/ no breaks) dropping to a lighter weight compared to what you started with (ie. 20lb dumbbells to 15lb dumbbells), and if its body weight then you will have to immediately find an exercise that targets the same area you were training and is of lighter resistance (ie. like going from squat jumps, immediately to regular squats, then to single leg hip thrusters, then to regular hip thrusters). Again you can keep going and going, and do as many drop sets as you wish, just know that if it is body weight, then you will have to be a little more prepared creativity wise. Make sure to watch the demonstration videos thoroughly to fully grasp the understanding.

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