Drop Set

What is a drop set?

In the drop set you will remove weight to continue doing the same exercise, without rest.

With this technique you will need two people to help you if the exercise is done with a barbell.

If done with dumbbells, you will need to have the dumbbells to be used in the drop set prepared before starting.

You should not over-apply this technique, meaning using the drop set in every exercise is not a good idea.

Example 1

Drop Set

José put 160kg on the dead weight and did 10 repetitions but can't do more.

Mário and Pedro, who are helping him, remove 30 kg from each side and José does 5 more repetitions.

His two friends lift more weight again, this time 20kg on each side, and José does 4 more repetitions, this time for a total weight of just 60kg.

Example 2

Drop Set

António will do a drop set on triceps extension machine.

He puts on 40kg, does 10 reps and can't do any more.

Quickly remove 15kg of weight from the machine and do 5 more repetitions.

Unable to do any more repetitions with the 25kg, he removes another 10kg and does 4 more repetitions with a total weight of 15kg.

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