Understanding Drop Sets For Muscle Building
Are you looking for a way to increase intensity during your training? Have you tried everything under the moon
and it still doesn’t seem to be working?
Well you’re in luck! Drop sets are the perfect addition to any muscle
building routine. This article will discuss the basic principles and concepts behind drop sets and give you
some tips and tricks for building muscle.
In addition, you will find a sample routine that utilizes drop sets for every muscle! So read on to learn how
this simple method can help you build your goal physique!
Drop sets are a muscle and strength building method employed by many fitness professionals and bodybuilders.
Developed as a way to increase intensity and exhaust the muscle fibers completely, drop sets are a great addition
to any strength training routine.
The basic principle behind drop sets is that bringing the muscle to complete failure will result in greater
muscle growth and strength. Drop sets are performed by starting wit a given weight and going to failure.
Immediately after your first set, grab a lesser weight and begin performing reps to failure. Continue this
pattern for a given number of sets or until you can no longer perform a rep. Drop sets can be performed with any
type of resistance – dumbbells, barbells, cables, machine, etc.
The primary goal of drop sets is to “shock” the muscle, and should therefore not be performed for each exercise.
Such an intense muscle building method can lead to overtraining, which should be avoided at all costs.
For example, a bicep workout may include a
set of bicep curls with a drop set, but then regular sets of preacher curls, hammer curls, and rows. When
performing drop sets, some people prefer “tighter” drop sets where the weight is decreased by 10-15%.
Others prefer a “wide” drop set where the weight is decreased by 20-30%. Also, drop sets are best done at the
end of your workouts so that you don’t have 6 other exercises to do and your muscles are already completely
Because you are working to muscle failure, it may be worthwhile to enlist the help of a spotter for heavy
compound lifts like the squat and the bench press. Speaking of failure, remember that failure means that you can no
longer perform the exercise with the proper technique. Stop once you start using momentum to move the weight or
your form fails – you could risk serious injury if you continue the exercise with poor technique.
Take the following routine as an example of how to implement drop sets into your workout program:
Bench press: 5 x 12
Cable flyes: 4 x 10
Dumbbell press: 4 x 10
Dumbbell flyes: 4 x failure (drop the weight by 5 pounds each set)
Machine fly: 4 x failure (drop the weight by 5 pounds each set)
Hopefully this article has helped you understand how drop sets can be incorporated into your routine for
increased muscle mass and strength gain. Drop sets are an excellent way to increase intensity and switch up your
workout program every now and again!