A drop set is a weightlifting training method that involves starting with the heaviest weight set and decreasing the weight as you go while increasing the reps you do with each weight. This is the exercise that's probably responsible for that someone standing annoyingly right by the weight rack working out, lol.
Benefits of Drop Set Training
Drop sets are each done till the muscle is exhausted at that weight, this causes a significant amount of repeated stress on the muscles. Stress is how the muscles grow in this case and these repeated opportunities of growth make drop sets an excellent proven way to increase muscle.
There's a tendency to accomplish more in less time with drop sets as you work through with minimal breaks.
Drop sets can do great things for your endurance as you push through and work the muscles repeatedly.
This style of training can help bust through a plateau.
Consider Before Doing Drop Sets
You should never do drop sets every day, you probably shouldn't even do them more than once a week. The stress that gets results, if done too often, can have the reverse effect or even induce an injury.
Figure out what your max lifting weight is prior to starting and use this as your base, then get lighter and lighter with each set.
Use drop sets at the end of your workout to avoid exhausting your muscles too early in your routine.
Focus on technique and form, there's a tendency to get sloppy when lifting our max weight and when maxing out reps to failure. Getting sloppy will significantly increase your chances of injury.
Recommended Exercises For Drop Sets
Landmine Single Arm Row
Walking Dumbbell Lunges
🤔Have you been dropping the ball on drop sets? DM, message, post...we're listening.👂