Tip: Do Drop Sets for Size Gains
Tip: Do Drop Sets for Size Gains
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<h2 class="article-detail">This classic training technique can build muscle on anyone. Even you. Here's how to do it.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/john-meadows">John Meadows</a> |</span> <span class="timeStamp3">Yesterday</span></div>
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<p>Drop sets have been around since the invention of the dumbbell. The concept is ridiculously simple but effective nonetheless. Train to exhaustion, then immediately reduce the weight to perform more reps. Continue until total failure, or until you crap a kidney.</p>
<h4>Incline Dumbbell Press Drop Set</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/rdGdAnzA_w0?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<h4>Hack Squat Drop Set</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/70wkMGAFttM?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>Obviously, dumbbell exercises like lateral raises or biceps curls work exceptionally well with this method, as do exercises using a selectorized pulley such as triceps pressdowns. Barbell exercises also work if you have a partner to help you slide off the plates.</p>
<h4>How Much Weight Do I Drop?</h4>
<p>A good rule of thumb is 20% of your work weight for a given set per drop. So if you're using 200 pounds on an exercise for 8 reps, you'd drop the weight by 40 pounds, or 20 pounds per side. This should allow you to perform another 3-4 reps, depending on the exercise, your training age, and your muscle fiber make-up.</p>
<h4><a href="https://www.t-nation.com/training/planned-brutality">Related: More High Intensity Techniques</a></h4>
<h4><a href="https://www.t-nation.com/training/intensity-techniques-to-make-you-hurt">Related: Intensity Techniques to Make You Hurt</a></h4>
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https://www.t-nation.com/training/tip-do-drop-sets-for-size-gains
<div class="title-details">
<h2 class="article-detail">This classic training technique can build muscle on anyone. Even you. Here's how to do it.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/john-meadows">John Meadows</a> |</span> <span class="timeStamp3">Yesterday</span></div>
</div>
<div class="articleLeadImage"><img alt="Tip-do-drop-sets-for-size-gains" src="https://www.t-nation.com/system/publishing/articles/10003297/original/Tip-Do-Drop-Sets-for-Size-Gains.jpg?1452716884"/>;
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<div readability="24.579310344828">
<p>Drop sets have been around since the invention of the dumbbell. The concept is ridiculously simple but effective nonetheless. Train to exhaustion, then immediately reduce the weight to perform more reps. Continue until total failure, or until you crap a kidney.</p>
<h4>Incline Dumbbell Press Drop Set</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/rdGdAnzA_w0?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<h4>Hack Squat Drop Set</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/70wkMGAFttM?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p>Obviously, dumbbell exercises like lateral raises or biceps curls work exceptionally well with this method, as do exercises using a selectorized pulley such as triceps pressdowns. Barbell exercises also work if you have a partner to help you slide off the plates.</p>
<h4>How Much Weight Do I Drop?</h4>
<p>A good rule of thumb is 20% of your work weight for a given set per drop. So if you're using 200 pounds on an exercise for 8 reps, you'd drop the weight by 40 pounds, or 20 pounds per side. This should allow you to perform another 3-4 reps, depending on the exercise, your training age, and your muscle fiber make-up.</p>
<h4><a href="https://www.t-nation.com/training/planned-brutality">Related: More High Intensity Techniques</a></h4>
<h4><a href="https://www.t-nation.com/training/intensity-techniques-to-make-you-hurt">Related: Intensity Techniques to Make You Hurt</a></h4>
</div>
<p><em>This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.</em></p>
https://www.t-nation.com/training/tip-do-drop-sets-for-size-gains