What is a Drop Set? Workout, Benefits & Examples

A drop set is an advanced training technique specifically designed for muscle hypertrophy, which basically means making your muscles grow bigger through this program.
What is a Drop Set? Workout, Benefits & Examples

Now I don't know about you, but when I first started out in fitness I felt like the terminology was a whole new language. My trainer might as well have been speaking French to me, I did not have a clue! So I want to start by breaking down a drop set for you, so it’s simple for you to understand, remember and incorporate into your workouts.

What is a Drop Set?

A drop set is an advanced training technique specifically designed for muscle hypertrophy, which basically means making your muscles grow bigger through this program.

In a drop set, you start with your heaviest weight load and perform as many reps as you can until failure, then immediately reduce your weight load and repeat.

During a normal single set exercise you are limiting the amount of muscle fibres used, but by reducing the weight load and continuing, you engage muscle fibres deep down that wouldn’t usually be reached, causing muscle growth.

The drop set technique is very intense, so I would strongly recommend not overdoing them. Once a week on each body part is enough to get your gains.

How to do a Drop Set

When performing a drop set try to keep your rest no longer than 10 seconds, which I know sounds intense, but like I said it is an advanced technique.

If you set up your equipment before you start performing a drop set, you can ensure your rest period is kept to a minimum.

You also want to keep the range between 6-12 reps, this is the ideal reps for muscle growth.

So start with your heaviest weight at let’s say 6 reps, then reduce your weight 15-20% and increase your reps by 2. Drop set example, say your first set is 6 reps at 10kg, the next would be 8 reps at 8kg, then 10 reps at 6kg and so on.

We have an amazing drop set workout and much more in the Tone & Sculpt App, and there is a brief description on the app itself too, just in case you need a little reminder.

This technique may be tough but it is very effective. Give it a try, tag @toneandsculptapp and let us know how you get on.

You can also checkout our blog for more training tips and fitness guides.

Now let's go grow those beautiful muscles!

What is a Drop Set? Workout, Benefits & Examples
Krissy Cela

Co-founder and lead trainer Krissy Cela has designed the Tone & Sculpt home & gym workouts with guides to suit all fitness levels.

Written on
Nov 04, 2021