A drop set is a training technique where you perform a normal set, but rather than heading straight into your rest, you drop the weight and perform another set until failure. They can push your muscles beyond their normal limits, increasing the time they’re under tension, as well as the training volume, which can ignite muscle growth. It’s a versatile technique that can be used during any workout — from legs to abs. HERE’S HOW TO MAXIMISE YOUR DROP SETS… 01 KEEP REST TO A MINIMUM It’s important to keep your rest as short as possible between sets, with only enough time to reduce the weight. The shorter the time, the more intense and effective your drop set will be, so keep it short and sweet. 02 PREPARATION IS KEY Make sure you have all your equipment ready before starting your drop set. If you’re using a barbell, load it with 5kg or 10kg plates — ones that can be quickly removed. Or, if you’re using dumbbells, have them lined up ready. Just don’t be that person who hoards three sets of dumbbells when the gym’s crowded. 03 USE THEM SPARINGLY They’re intense! If you use them too often, you’ll run the risk of overtraining. muscle gain USE DROP SETS FOR COULD THIS BE THE SECRET TO SUCCESS? BACK TO MENU
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