Drop Set Training

[Broly]

Can anyone help me with drop set routines. I'm going to start using the dropset technique in my training. I hear it is really affective and you get great volume and gains from using dropsets.

[Darkhorse]

Well, the only thing I'll suggest is that you STAY HEAVY! Drop sets are not an excuse to drop the weight enough to where you are doing "pump sets". I think they're very effective depending on the rest between drops. One of the most effective things you could do is to do a max set of 4-8 reps w/ a heavy compound, then drop the weight just enough to where you hit another set or two of 6-8 reps.

Example: Bench

300 x 5 (working set)
250 x 6-8 DROP
250 x 6-8 DROP

For this to work, you'd need to rest 2-3 minutes between drops.

The reason why this is so effective is because you can set GOALS for progression. The drop sets are only for the extra volume/hypertrophy. The first set is all that matters. Pick a rep range you want to hit before adding more weight. Every time you end up hitting that range, increase the weight, and continue.

Example: Flat Bench x 6-8 reps

Week One: 300 x 5
Week Two: 300 x 7
Week Three: 310 x 4
Ect......

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I'm sure what I labelled above isn't what you had in mind. I know you're probably thinking about this:

Example: Barbell Curls

135 x 8
*rerack, strip off some weight*
100 x 8
*rerack, strip*
70 x 8

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I love drop sets so long as they are kept HEAVY.