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An Introduction To Drop Sets

What is a drop set? A drop set is a training technique where you perform an exercise and then drop or reduce the weight and continue until you reach failure. They increase muscle mass and also increase the blood flow into the muscles and most importantly fatigue the muscles which in turn will lead to growth.

By using drop sets you work your muscles a hell of a lot more than sticking to the same weight, so drop sets are the perfect training method to stimulate muscle growth. They can also make your training more interesting than the usual 3 sets of 10 reps which can become boring.

When performing drop sets there are 3 main types of drop set

Dumbbell

This depending upon how many people there are in the gym can be the easiest form of drop sets as you can use a set then go straight onto the lighter dumbbells

Example exercises – Alternating dumbbell curl, Dumbbell chest press and lateral raises

Start heavy and perform 4-6 reps then reduce weight and do 8-10 then 10-12, 12-14 then 14 up to a maximum of 20 reps, so by using dumbbells you can easily make your way down the rack with little to no rest between

Cable drop sets

This type of drop set is possibly the easiest as you can alter the weight just by pulling out a pin and adjusting it to drop the weight. So no running around looking for weights or finding out someone is using the dumbbell you need to use, plus this machine can be used for biceps (Cable curls) Triceps (Rope push downs) Chest (Cable flys) Shoulders (Cable side raise) Back (Seated row)

The best exercise’s for this are rope push downs and cable cross over’s mix these in with your workout to hit your arms or chest

Start heavy and perform 4-6 reps then reduce weight and do 8-10 then 10-12, 12-14 then 14 up to a maximum of 20 reps little to no rest between

Plate drop sets

Plate drop sets work best when you have a partner, as getting up, stripping the bar then getting ready to perform the exercise is too much rest as drop sets have little to no rest between sets

The best exercises to use when doing plate drop sets are bench press and squats as after each set your spotter can take off the weights plates and cut the rest periods between sets.

Start heavy and perform 4-6 reps then reduce thr weight and do 8-10 then 10-12, 12-14 then 14 up to a maximum of 20 reps little to no rest between

Drop sets need to be added to your workout regime as an alternative below I have laid out a few variations to add to your workouts.

Chest

Bench press

Cable cross over

Dumbbell flys

Triceps

Cable push down – rope or straight bar

Overhead extension

Kickbacks

Biceps

Barbell or dumbbell curls

Cable crucifix curls

Legs

Squats

Walking lunges

Calf raises (barbell)

Leg Press

Back

Lat pull down (Cable)

Bent over row (Barbell)

Shoulders

Barbell OH press

Cable flys single arm

Shruggs

There are a few example exercises that can be done using drop sets but comment below on what you find to work best and any ideas you have for what to do.

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