Performing drop sets is one of the most effective techniques to grow muscles. If you are suffering from undergrowth or you find difficulty in muscle growth, then drop set technique can solve your worry.Drop sets can greatly improve muscle mass, muscle strength, muscle endurance and tasks of functionality. Drop set usage can also increase the hypertrophic response to resistance training.
Drop sets also help in breaking muscle fibres to a greater extent which can enhance muscle growth and development. It is usually performed on weight machines but can also be performed with dumbbells and free weights.
A drop set is usually performed in the last set of any exercise. For example, if you are doing bench press then the first three sets are done normally and the fourth set that is the last set is the drop set.
So, what we really do in a drop set? Normally, these are done in the last set. And also we usually perform the last set with the heaviest weight. Hence, in drop sets, we start with the heaviest weight and perform it until the failure. The failure can be in 4-6 reps or according to your ability. After this, without wasting any time, reduce the weight and continue to repeat till four subsets.
You can reduce the weight by 5-10 kg or 10-20 pounds in every turn.
For example, Let's assume you are performing the bench press.
In the first set, you did with 20kgs.
In the second set, you did with 40kgs.
In the third set, you did with 60 kgs.
Now finally, it is the last set. And in this, you are going to perform drop sets.
Let's assume that you performed 6 reps with 60kgs weight in the third set.
So, In the fourth set, you are going to start with the same weight.
-Perform the maximum number of reps with 60kgs.
- Quickly remove 10 kgs of total weight and start the repetitions to your maximum number of reps.
- Again, remove 10 kgs and repeat.
The drop set can consist of three subsets or four subsets according to your comfort.
