But First of All, What is a Drop Set? ‍

A drop set is an advanced training technique which is used to enhance muscle growth by taking your muscles to failure. When you complete your last set of an exercise, instead of resting you drop the weight and up your reps with little to no rest. The aim of the game is to exhaust the muscles you’re working on, but to also recruit and challenge different muscle fibres in that area, as you increase blood flow and maximise hypertrophy.

Drop Set Benefits‍

The drop set is a strategic training technique that really aims to:

✅ Maximise muscle growth

✅ Boost muscular endurance

✅ Enhance fat-loss

✅ Prevent Plateaus

So let’s have a look at what a drop set looks like, and how you can add it into your training to boost your results and ensure you feel like the goddess that you are.

Drop Set Example 1

Imagine you’ve just completed your final reps of your last set of an exercise, let’s take the good old deadlift and you’re doing 3 sets of 6 heavy reps. On completion of your final rep, you quickly lower the weight by 15-20 percent and you up the reps until your muscles say “wow, now I’m really exhausted”.

For example:
Set 1: 6 reps at 50kg
Set 2: 6 reps at 50kg
Set 3: 6 reps at 50kg

Ready, set drop…

Set 4: 10-12 reps at 40kg

💡Top tip: The key is to rest as little as possible between your normal set and your drop set, so have your next weight ready to drop and go.

Drop Set Example 2

Another effective way that you can integrate this powerful training technique into your workouts is to lighten the load and up the intensity at every set. So to show you how this would work let’s use a dumbbell goblet squat this time.

Set 1: Start with a heavy weight for 6-8 reps
Set 2: Drop the weight by 10-30 percent, do 10-12 reps
Set 3: Drop the weight again by 10-30 percent, do 12-15 reps

💡Top tip: Always focus on your form to reduce injury and target the correct muscles
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Now you know what it looks like, let’s look at how you can add it into your routine to bring about the best benefits

The drop set is a great way to really maximise your workouts, and if used correctly can really take your training to the next level. However, like always we’re here to ensure you train smart, so here are a few things to be mindful of when dropping into the drop set.

1. Best for Advanced Lifters

The drop set is a technique that is great to shake up a workout routine, helping you to  push through plateaus and to maximise your muscle growth. However, due to their intense nature and the stress they place on the body, they best serve those who have been lifting weights for a while.

2. Set Your Schedule

This technique is a spicy one and as you’re pushing your muscles to exhaustion it’s important to ‘sprinkle the spice’ in a smart and scheduled way.

3. Drop it Like it’s Hot

This technique demands maximum effort to reap its benefits, so really aim to give it your best and push through your comfort zone, (while focusing on form of course).

4. Enjoy a Break

Just like most things there really is too much of a good thing, and when it comes to drop sets we recommend that you take a break from them once in a while. This will ensure it’ll keep your body guessing, making your muscles more sensitive to change and growth. In the EvolveYou app, we have strategically placed them in your program, so all you need to do is show up and follow your plan.

Bottom Line

The drop set is a great way to add some spice into your workouts. By using this advanced technique it can be a great addition, helping you to push through plateaus, maximise your muscle and enhance your endurance. If you’re looking for ways to add in some drop sets and/or need some inspiration for other ways to boost your results, we have you covered. Head over to the EvolveYou app today and try out our Ultimate Leg Day Progression workout, or check out how to start including pyramids into your training to really take your training to the next level. Let’s start growing those beautiful muscles together 💪🏽