Drop Sets

Drop sets are a strength training technique where the lifter “drops” or reduces the resistance after completing each set. The reduction should be around 20% of the initial, heaviest weight. The goal is to reach a point of muscular fatigue or muscle failure which results in adequate training stimulus and muscle growth.

For example, after you have completed one set of 90 kg bench presses, rest for 20 seconds max (the less time you rest, the better) before starting your second set. For your second set, lift with a reduced resistance of 72 kg. Complete the second set and rest again for 20 seconds max. Continue to the third set with a reduced resistance of 58 kilos and so on.

Lifters can perform drop sets with dumbbells, barbells, fixed-bar weights, or machines.