Drop sets in bodybuilding - what they are, how to do them correctly, examples of series

What is a drop set in training?

A drop set is a training method in which several sets are performed in one approach, while first performing an approach with one weight, after which the weight is immediately changed and the next set is performed with a rest of 5-15 seconds, and so on, up to 3-4 sets. That is, the main task of the dropset is to lose weight, or rather to reduce the working weight by 20-25%.

But drop sets also have their own varieties; using them in practice, you can achieve good results in the progress of a particular muscle group. This method can use not only dropping weights, but also increasing them - reverse dropsets.

It is worth noting that the entire workout should not consist of drop sets.
This technique can be present in the training process only for lagging muscle groups. For example, you should not perform the dropset method for the arm muscles if the training program contains basic exercises that require grip strength. At the same time, by tiring the muscles of the forearms in advance, you can significantly lose grip strength on the deadlift.

What are drop sets and why will they make your muscles grow?

Drop sets are a technique in strength training when, during an approach, you gradually reduce the weight of the projectile. Why drop sets will make your muscles grow. How to use drop sets to avoid overtraining. To whom is this method contraindicated?

What is a drop set

Intensidade ou muita pressa?
“Não sei como termina, mas eu sei como começa!???? #strong #vemtrainar #trainer #train #fitness #fit #mensphysique #mens #classicphysique #gym #bodybuilding #lifestyle #intense #motivation Posted by Trainer ANDRE JOÃO CORRÊA (@a.joaocorrea_personal) March 20, 2020 at 4:42 PDT

A drop set is a set of weight training exercises during which you drop weight. As an example, let’s take a standard barbell curl. You do a set with your normal weight and go to failure. After this, you quickly drop 20-25% of the weight of the barbell and immediately, without taking any breaks to rest, continue doing arm curls with the new weight - again to failure. This is followed by another weight drop – and another series of lifts. This way you stretch the usual approach into 2-3 stages, in each of which the weight decreases.

Articles | Important question. Why did Churchill drink, smoke and live to be 90?

How does a drop set work?

It is believed that the method of drop sets or “declining sets” was first invented in the 40s of the 20th century. Later, Arnold Schwarzenegger became one of the main popularizers of the drop set. In his opinion, gradual weight loss in one approach allows you to use more muscle fibers and stimulate the growth of “problem” muscle groups.

“Sooner or later, the body gets used to your training rhythm, and the muscles stop responding to it. Then drop sets are one of the most effective methods that can stimulate further muscle growth, explains Schwarzenegger. – Relatively speaking, you come to the gym, and your muscles await the usual load. Instead, you really shock them by gradually dropping the scales.”

How to use drop sets

Natural athletes need to use drop sets in doses. They are too tiring for the muscles and in case of an “overdose” they can have the opposite effect: instead of muscle growth, they will lead to its reduction.

It's best to do just one exercise per workout as a drop set. For example, you want to increase the load on your back in pull-ups. Do regular sets with extra weight, and only use a drop set on the last two (or one) sets. During this approach, reduce the weight 2-3 times, each time by 20-25%. There is no need to stretch the drop set into four, five or more stages.

#18point4 ????
@rxdarkroom — #CrossFit #CrossFitOpen #intheOpen Posted by CrossFit (@crossfit) Mar 19, 2020 at 6:38 am PDT

Drop sets should be included in the training program periodically: for 2-4 weeks, depending on your own feelings and recovery. Then it is better to abandon them, changing the entire training program or returning to the old one. The purpose of drop sets is to provide a temporary shock to the target muscle. If this method is used consistently, it will almost certainly quickly cause a state of overtraining.

Who are contraindicated for drop sets?

If your training experience is less than a year, you won’t need drop sets. At the initial stage of training, the body responds well to standard training methods - they already provide the necessary stress for muscle growth. Include drop sets in your training when progress stops: you see that muscle growth is no longer happening.

Disadvantages of drop sets

The main disadvantage of drop sets is that they are very painful and lead to severe acidification of the muscles. This effect is achieved by gradually unloading the barbell: the muscle can no longer perform a repetition with normal weight, but is still able to continue working with lighter weights. If you want to try drop sets in your training, be prepared to endure pain.

Articles | Who is Mikhail Shivlyakov - a Marine who lifts weights covered in blood

The second disadvantage is that in a number of exercises you will need a partner to quickly unload the barbell. We are talking about movements such as the bench press or squats: if you put the barbell on the racks, remove the discs yourself, and then return to the exercise, you will waste time, due to which the muscles will have time to rest. This will reduce the effectiveness of the drop set, which involves minimizing pauses in the exercise.

You can do drop sets on your own in exercises on block machines and in a number of isolated exercises with free weights - provided that you can quickly drop the plates from the barbell or take lighter dumbbells.

Attention! Before starting training, consult your doctor!

Types of dropsets

Triples are a classic drop set, when the weight is dropped twice per approach, that is, three sets are obtained. Weight reduction occurs by 20-25%. Rest between resets ranges from 2 to 15 seconds maximum. Rest 1-1.5 minutes between sets.

Quadruples - the same as the previous option, only the weight is dropped one more time, thereby resulting in four sets. Likewise, weight is reduced by 20-25%.

Progressive - This method uses the first full warm-up set, then increases the weight and performs a classic triple drop set. Rest 60-90 seconds. Next, increase the working weight and perform a warm-up approach, then increase the weight again and perform a triple drop set, and do the same for the third approach. That is, here the weight increases with each approach.

Reverse - performed according to the triple dropset scheme, only the weight, on the contrary, increases. We take a small weight, perform 20-30 repetitions with it, then increase the weight, perform 6-8 repetitions, then take the maximum weight for 1-3 repetitions. Accordingly, sets are performed with minimal rest, but no more than 15 seconds. Rest between dropsets is no more than 90 seconds. This method is suitable for all muscle groups.

Drop supersets - performed as two exercises in a superset according to the principle of triple dropsets. For example, we perform a superset in a row: a barbell press and a dumbbell fly, then we drop the weight by 15% and immediately repeat the superset, while the pause takes 10-15 seconds, we reduce the weight again and perform the superset a third time. After performing the drop superset, you can rest for 2 minutes, then continue in the same way for another 1-2 approaches.

Nested - this type is performed in the same way as the triple classic dropset, but is applied only to one muscle group that is not involved in the training process. For example, split training is performed on the back and pectoral muscles. In this case, in the middle of the workout, you can perform a drop set on the lagging group, for example, the lower leg. That is, a muscle group that is not included in the work of the main complex.

SAT dropsets - in this case, perform the first basic exercise with maximum weight, for example, a deadlift. On the second approach, reduce the weight by 20% and perform 3-6 sets of 2-4 repetitions. Between approaches you rest for an average of one minute, but a maximum of one and a half. And here the negative phase will be the main one, here it is important to concentrate on quality, that is, during contraction you speed up the movement, and perform the negative or relaxation phase slowly and concentrated.

Advantages of dropset training in bodybuilding and its disadvantages

Advantages of the method:

• Allows lagging muscles to progress.
• Increases muscle strength.
• Accelerates muscle growth in volume.
• Gives some kind of shock, moving the muscles from a dead point.

Flaws:

• Dropset techniques are only suitable for trained athletes. Beginners will not be able to perform shock loading with high-quality equipment.
• The drop set technique cannot be applied to every exercise, and in certain exercises the method will be impractical and useless.

Rules for training with drop sets

1. Do not apply the technique to all exercises in the program; remember that in some cases, a drop set on certain muscle groups can affect the quality of the main and most difficult exercises of the training.
2. Use a dropset for one muscle group in one session.
3. Insert the dropset technique for lagging muscles in the middle of the session, provided that they are not involved in the main program. When training the shoulder girdle, the dropset can be applied to the lower leg muscles.
4. Calculate the working weight correctly; there should not be large gaps between the load weight, more than 25%, otherwise the quality and number of repetitions will decrease, and therefore the effectiveness of the dropset will decrease.

What are chocolate drops used for?

When buying cookies or muffins with chocolate specks, people often wonder how these specks got into the baked goods and did not dissolve. And everything is very simple - these are the same chocolate drops.

They can be completely different both in color and composition, and in heat resistance.

The most common ones are those made from natural chocolate. Such drops are used to decorate confectionery products. They give a chocolate smell and taste. It’s nice when you find such a chocolate drop among the most delicate whipped cream.

Naturally, this is not the only situation in which it is advisable to use drops. Chocolate balls are the confectioner’s indispensable assistants in the process of preparing glaze. Droplets and small plates easily melt and turn into a homogeneous mass that can be used as a decorative ingredient.

Heat-resistant drops are exactly those that are used in baking. Due to their composition, they do not dissolve into shapeless puddles under the influence of high temperatures, but retain their shape.

These convenient little drops are used not only in large industries. Ordinary housewives also appreciated the benefits of their use. Drops are easy to store, and the required amount for baking or making glaze is easy to calculate. You no longer need to stand at the stove, waiting for the glaze mass to reach the desired state. And the need to melt chocolate bars also disappeared.

Examples of dropset programs in exercises

Drop set for leg muscles

Example for the quadriceps femoris muscle

Perform leg extensions in the machine using the classic triple or quad drop set technique. For example:

1. perform 10 repetitions with a weight of 30 kg;
2. then reduce the weight to 25 kg and perform another 10 repetitions;
3. also reduce the weight to 20 kg and repeat the extensions 10 more times.
4. If desired, you can perform the fourth set with a weight of 15 kg.

Select the weight individually.

Example for biceps femoris

Perform leg curls in the machine as in the previous example. Likewise, gradually drop the weight each set by performing triple or quad drop sets. Rest between sets for 60-90 seconds.

Read more about how to perform extensions in the simulator →

Drop set on the shin

In this variation, it is best to use the reverse drop set method. Using an example, let's look at the shin exercise in a sitting machine.

1. Set the weight lightly and perform 30 repetitions;
2. then noticeably increase the load and repeat 4-8 times;
3. increase the load again and perform 1-3 repetitions.

Rest 1-1.5 minutes between sets.

Read more about calf raises in the simulator →

Drop set on shoulders

For example, swing dumbbells from the sides.

1. Take 10 kg dumbbells and perform 10 repetitions;
2. then quickly change the dumbbells to 8 kg, perform another 10 repetitions;
3. and finally, take 6 kg dumbbells and do another 10 repetitions.

This is one dropset approach. In the same way, you can perform any exercise for all deltoids, both with dumbbells and with a barbell.

Drop set on the back

In this case, you can use the drop superset technique. The superset consists of a pull-down of the upper block behind the head and a horizontal pull-down of the block to the waist.

1. Perform the first set of the superset, lat pulldowns and rows in a row for 10-15 reps with a certain weight;
2. then reduce the weight by 15%, while the pause between sets should not exceed 15 seconds.

Perform three drop supersets. Rest 2 minutes between sets.

Drop set on pectoral muscles

Let's take the dumbbell bench press as an example. Prepare in advance three pairs of dumbbells of different weights, taking into account the proportions.

1. Start by pressing the heaviest dumbbells 10 times;
2. then change the weight without rest and perform 2 more sets according to the classic scheme.

Rest between sets for 1 minute.

Biceps

Let's look at curls with dumbbells; if you wish, you can do them with a barbell, but changing dumbbells is easier and faster than changing weights on a barbell. Select 3-4 pairs of dumbbells, depending on the type of drop set. Perform arm curls with supination for 8-10 repetitions, gradually reducing the weight of the dumbbells according to the classic version.

Triceps

This method can also be applied to any triceps exercise, both crossover and free weight. For example, consider arm extensions in the upper block of the crossover. Here you can perform both classic drop sets and progressive ones.

1. Set a certain weight, for example 25 kg, perform 10 repetitions;
2. then change to 20 kg - 10 repetitions;
3. then 15 kg – also 10 repetitions.

Confectionery products are masterpieces of art

Any confectionery product should be tasty and beautiful. Particular achievements in this regard have been achieved in the making of cakes. By creating real masterpieces, confectioners managed to achieve the ideal combination of taste characteristics and aesthetic beauty. Designer cakes are so beautiful that one cannot raise one’s hand to disturb this harmony.

It is interesting to watch how donuts with chocolate glaze are prepared. Delicate waves of color glide to the surface, pouring over the dough, causing only the desire to enjoy sweets.

Natural chocolate is very popular. It is used to make candies and is added to cakes and other baked goods.

All these confectionery products consist of dozens of ingredients, which in themselves are not particularly tasty. One of them is chocolate drops, used in baking or candy production.