Drop set is one of the most effective and “killer” techniques for building muscle mass in bodybuilding.
This advanced method allows you to completely exhaust the muscle, creating a powerful stimulus for its growth.
What is a drop set?
(from English "drop" — to lower and "set" — a set) — it’s a technique where you perform an exercise to muscle failure, then immediately, without rest, reduce the weight and continue doing reps until you reach failure again. This process can be repeated several times, lowering the working weight each time.
The main goal of a drop set is to create maximum metabolic stress and “finish off” the muscle fibers that were not engaged in the main set.
Types of drop sets
Despite the simplicity of the main principle, there are several variations of this technique that can help diversify your training.
1. Classic drop set
This is the most common and straightforward type of drop set. You start with a heavy weight and then gradually reduce it. The number of reps usually increases with each drop since working with lighter weights becomes easier.
Example: Barbell biceps curls
- Set 1: 20 kg for 8 reps (to failure)
- Set 2 (no rest): Drop to 15 kg, do 10 reps (to failure)
- Set 3 (no rest): Drop to 12 kg, do 12 reps (to failure)
There are also two lighter subtypes:
the weight is reduced, but the number of reps stays the same.
the weight is reduced, and the number of reps is also decreased.
2. “Reverse pyramid” without rest
This is a hybrid and very intense technique that combines pyramid principles with drop sets. Instead of dropping weight, you start with a lighter load and gradually increase it with each set. Rest between sets is completely absent.
This method effectively engages both slow-twitch muscle fibers (working for endurance with light weight) and fast-twitch fibers (working for strength with heavy weight).
Example: Barbell biceps curls
- Set 1: 12 kg for 12 reps (to failure)
- Set 2 (no rest): Increase weight to 15 kg, do 10 reps (to failure)
- Set 3 (no rest): Increase weight to 20 kg, do 8 reps (to failure)
3. Drop superset
This technique is designed for the most advanced athletes. It combines two exercises into a superset and adds the drop set principle. You move from one exercise to another without rest, then return to the first exercise but with a lighter weight.
This creates colossal metabolic stress and a strong pump, making it a powerful tool for shocking the muscles.
Example: Dumbbell bench press and lat pulldown
- Superset 1: Bench press, 20 kg for 10 reps + Lat pulldown, 30 kg for 10 reps (no rest)
- Superset 2 (no rest): Immediately drop the weight. Bench press, 15 kg for 12 reps + Lat pulldown, 25 kg for 12 reps.
In all three variations, weight changes must be done very quickly.
How to properly implement drop sets into your program?
Remember — this is not the foundation of your training, but a powerful tool that should be used sparingly and wisely. Otherwise, instead of the desired muscle growth, you risk overtraining and exhaustion.
Here are a few tips on how to correctly integrate drop sets into your training program:
- Use them at the end of your workout. It’s best to perform drop sets as a finishing set in the last exercise for a specific muscle group. This allows you to “finish off” the muscle when it’s already fatigued without interfering with your main heavy sets at the start of training.
- Limit them to one exercise. Don’t use them in every exercise. For one muscle group per workout, one drop set is enough. For example, if you’re training biceps, perform a drop set in only one out of three exercises, such as preacher curls.
- Cycle them. Don’t do drop sets in every workout. They place very strong stress on both muscles and the nervous system. Use this technique 1–2 times a week for the same muscle group, or apply it in cycles, e.g., for 2–4 weeks, then take a break.
- Choose the right exercises. Drop sets are easier and safer to perform on machines, where you can quickly lower the weight. With barbells, it’s also possible, but not with the big three lifts. They’re better suited for simpler exercises like shrugs, biceps curls, or French presses.
- Listen to your body. If after drop sets you feel extreme exhaustion, joint pain, or delayed recovery, reduce their frequency or use the technique less often. Growth happens during recovery, not during training.
It’s important to remember that one drop set replaces one regular set in your program. You shouldn’t perform several drop sets in a row for the same exercise — this can lead to overtraining.
Frequently Asked Questions about Drop Sets
How many times a week can I do them?
Since this is a very intense technique, you shouldn’t overuse it. It’s recommended to apply it no more than 1–2 times a week per muscle group to avoid overtraining and give muscles enough time to recover.
Can I use this method for compound exercises?
Yes, but not in heavy compound lifts (such as squats, deadlifts, or bench press), as it’s extremely dangerous without an experienced spotter. Beginners should completely avoid this practice.
How many weight drops should be done in one drop set?
Usually up to 3 drops are enough. This is sufficient to fully exhaust the muscles and achieve the desired effect. Doing more drops (4–5) is an advanced approach that requires solid physical preparation.
Does one drop set replace several regular sets?
No, one drop set counts as one set in your program. If your program calls for three sets of an exercise, you can do two regular ones and replace the third with one full drop set. Don’t do multiple drop sets in a row.
Which muscles respond best to drop sets?
In principle, they are effective for any muscle group. However, they are most commonly used for smaller muscle groups such as biceps, triceps, shoulders, or calves. They also work great for back and chest muscles, especially in machine-based exercises.
