A drop set, also known as a strip set is a bodybuilding technique that allows continuous exercise sets past fatigue by using lower weight, less reps, or even sometimes a similar exercise. The main goal of this type of method is muscle hypertrophy as well as a massive pump also being created from repeatedly lowering the weight.
You can perform drop sets with almost any piece of equipment but the majority of the time whilst using barbells, dumbbells, or plate loaded machines. Drop sets can be performed at different tempos (For example, adjusting the amount of rest between the drops); the best way to keep the muscle under tension is to strip the weight at a fast pace. This is why using a machine for drop sets may be the best option as you’re able to decrease the weight quicker than you would be able to using free weights. In my opinion, I would say free weights are the much more efficient way to increase muscular hypertrophy due to the flexibility of the exercise.
Only one way to find out! Try it!
Here is an example exercise on both free weights and a machine.
- Barbell Bicep Curl
- Start with 10kg either side of the bar
- Once completed 8 reps of that weight, reduce the bar by 2.5kg each side. Perform 10 reps. Reduce the bar by another 2.5kg and perform 12 reps.
- Shoulder Press Machine
- Once completed the normal progression sets, work from the heaviest weight you can perform for 10 reps
- Once completed, immediately split the weight in half and perform double the amount of reps that you started with. So in this format you will aim to complete 20 reps.
Enjoy!
Words by My Fitness Hub Instructor Adam Cuell
