What Is A Drop Set? The Advanced Strength-training Technique Will ...

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If you're already intimidated by strength-training, all of the terminology can become an excuse to avoid the weight rack. Many of my clients started off confused about terms like “superset” and “drop set.”

Understanding these basic terms (which are often mentioned in group fitness classes and at-home workouts without an explanation) can be empowering, so take a look at the clarifications below and then … get ready to train!

What are sets and reps?

A set is a certain number of predetermined repetitions (reps) of an exercise. For example, if you do three rounds of 10 lunges, that is three sets of 10 reps.

My clients will say: “So, it’s basically 30 lunges.” True. But instead of doing 30 lunges straight through, you have a short break in between. In addition, many trainers recommend circuits, or a group of rotating exercises instead.

One example of a circuit would be one set of 10 lunges, then one set of 10 bicep curls, and one set of 10 squats for a total of three sets. This means repeating that circuit a total of three times with a short rest in between each circuit.

This type of circuit is similar to a superset. But a superset doesn’t have a rest between each set.

What is a superset?

The amount of rest between exercises is the main difference between a regular set and superset. In a superset, you perform two different exercises back-to-back in order to increase the aerobic intensity of a strength-training workout.

Typically, supersets involve working one muscle (or muscle group) and then working its opposing muscle (or muscle group.) You perform these exercises back-to-back with no rest time in between. This can be an effective training technique to build muscle.

For example, performing a set of pushups to work the chest would be followed by a set of bent over rows to work the upper back. Another example would be doing bicep curls to work the front of the arms and then tricep extensions to work the back of the arms.

What is a drop set?

The goal of a drop set is to complete as many repetitions in one set as you can before your muscles completely fatigue. This is a more advanced training method, and is frequently used by body builders.

To perform a drop set, you will start with the heaviest weight and perform a small amount of reps. Then, you lighten the load and do more reps. Finally, you lighten the load one more time and do the most number of reps.

I prefer to be more conservative when making weight recommendations to my clients. My concern is always form being compromised by lifting too heavy of a weight. So, this type of set is not my favorite, nor one that I recommend for beginners.

If you are interested in giving it a try, here’s how it would work for the recreational athlete. Make sure to have all three sets of weights laid out in front of you beforehand so that you don’t waste time between sets finding the weights.

• Start with a 10-pound dumbbell and perform 6-8 reps.
• Lower the dumbbell weight to 5 pounds and perform 10-12 reps.
• Lower the dumbbell weight to 3 pounds and perform 12-15 reps.

Do this without taking much rest in between sets. The goal is that at the end of the last set, your muscles are fatiguing and reaching the maximum that they can do with proper form.

The bottom line

If you're at a moderate or advanced fitness level (and confident of form when performing strength exercises) and looking to push through a plateau or make muscle gains, you may see results by incorporating drop sets and supersets into your training routine.

Bur remember: Drop sets are a more advanced strength-training technique. It’s always smart to start with the basics and build a strong foundation before incorporating more advanced techniques into your routine. If you are new to exercise, I suggest starting with a lower weight and performing 3 sets of 10 reps (with a short rest in between) to build strength while learning proper form.

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