What is a Drop Set? Workout Guide With Tips & Tricks

For many lifters, the goal in the gym is to complete a set, rest, then repeat. Most sets are done to failure as a way to break down the muscle fibers to create gains. However, there are techniques you can use to leverage your time in the gym even more. 

What if you could use a method to improve your muscle gains with the same amount of time spent?

Today, you’re going to learn about a weightlifting technique called drop sets. Bodybuilders, including the Golden Era greats, have been using this method for decades to improve their muscle mass. 

Aesthetics is a priority for bodybuilders compared to other gym-goers. Drop sets are a preferred lifting technique for bodybuilders, especially since it focuses on improving muscle size. Athletes and powerlifters are focused more on strength and power without bulk.

Before we get into how to do a drop set, let’s first go over a brief history. Then we’ll answer some of the most common questions asked about drop sets. After that, an example of what a drop set is.

The History of the Drop Set

The drop set method was created in 1947 by Henry Atkins. At the time, Henry was the editor of Body Culture magazine. Originally, this lifting method was called the multi-poundage system. 

The technique means to lift heavy until failure and then drop the weight for the next set. Continue to failure for that set, then lower the weight and continue again. This can continue for as many sets as needed but is recommended to not go further than 50 percent of your 1RM.

Over the years, the drop set method has been called different names:

• Descending sets
• Drop sets
• Strip sets
• Plate stripping 
• Triple drops
• The stripping method
• Down the rack
• Running the rack

While the premise is simple, the results are impressive. So impressive that Joe Weider included them in his Weider System in the 1980s.

With a workout technique this old, there are sure to be questions about using it. Let’s answer some of the most common questions asked about drop sets.

Answering the Most Common Questions about Drop Sets

Before we show you some examples of the drop set method, here are some common questions answered.

How Do You Do a Drop Set?

Start out with a heavy weight that will have you reach failure within four to six reps. Then lower the weight (usually by five or 10 pounds) and do at least eight to 10 reps. Lower the weight again and increase the reps by at least two.

Continue with this method until you’ve reached failure. There is no rest between sets, so it may be a good idea to have some help to strip the weights. Each type of lifting equipment has a different term used when referring to drop sets.

Running the rack or down the rack is the term used when lifting with dumbbells. Plate stripping or strip sets means to remove plates from the barbell until the lightest plates (or none) are left. Descending sets is usually used in reference to using a machine and descending through the weight as you move through the sets.

Are Drop Sets Effective?

You should already know the answer to this one, which is yes. The reason drop sets are so effective is because of the muscle recruitment and activation when lifting.

Lifting the same weight for all your sets and taking rest in between targets your larger type II muscle fibers. When building stamina and endurance with higher reps, the smaller type I muscle fibers are activated.

The beauty of drop sets is you’re recruiting both types of muscle fibers. The continuous sets require the type I fibers to fire while the act of lifting weights keeps the type II going.

The metabolic stress and time under tension are lengthening, resulting in massive muscle growth.

How Many Drops in a Drop Set?

There is no hard and fast rule of how many drop sets to do. You can limit it by how much weight you have left after your heaviest first set. Or the number of sets or reps you want to do can determine it.

You want a minimum of three sets with two weight drops in succession. After that, you can do it any way you want to help you achieve your goals. In the next section, we’ll give you some examples of how to put drop sets to use in the gym.

Do Drop Sets Build Muscle?

We pretty much already answered this question. Yes, drop sets build muscle by activating both muscle fiber types and working them to exhaustion.

Golden Era legend Arnold Schwarzenegger popularized this method of working out. We all know just how much muscle the seven-time Mr. Olympia champion put on during that time.

Keep in mind when using this method, your muscles need plenty of time to rest and recover afterward. You don’t want to do drop sets during each workout unless you’re an advanced lifter or bodybuilder.

Which leads us to our next question.

How Often Should I Drop Set?

Drop sets have been a popular technique to use right before a big bodybuilding competition for years. With this in mind, drop sets should not be used every time you hit the gym. If you don’t have a reason for using them, you probably shouldn’t be.

However, if you’ve plateaued with straight sets, then they might be worth exploring. The best way to use the drop set method and avoid injury:

• Use with accessory lifts, only one or two exercises
• Focus on one drop set per movement – hinge, squat, push, pull
• Stick to no more than twice a week per muscle group
• Use for no more than three or four weeks and then take a week off

If you’re an advanced bodybuilder, these rules may not apply, but they are for the average lifter.

What is a Drop Set vs Superset?

The drop set technique is used with one exercise, starting with the heaviest weight going down to the lightest. The last set is performed until failure.

The superset is a HIIT-style technique where you perform different exercises back-to-back with little to no rest. An example for this could be a seated row followed by a push-up to further target the chest and back. 

What is a Drop Set vs a Pyramid?

The drop set technique starts with the heaviest lift and lightest reps. By the end, you’re lifting the lightest weight with the most amount of reps.

With the pyramid technique, you can envision the shape of a pyramid, starting with the ascension. You start with the first set of at least six reps, then increase the weight and decrease the reps. When you’re descending the pyramid, you decrease the weight and increase the reps.

When comparing the two techniques, you end up with more reps and sets in the pyramid than drop sets. There is also a rest period between each set in the pyramid, whereas there is little to no rest with drop sets.

Tip From The Coach

“Drop sets are a great technique to shock a muscle and get it to respond. This works well when the traditional method of training a muscle with heavy weights and low to moderate repetitions is not working.
I liked using drop sets on stubborn muscle groups to combine heavy weights with higher reps (due to dropping the weight). One example was my side deltoids. When I trained my side delts with heavy weights on the side lateral raise exercise, I didn’t get the pump and muscle growth I was hoping for.

I found the solution by employing drop sets on the side lateral raise exercise. I would work up to a heavy weight on side laterals in which I could only do a maximum of 6 reps. After reaching failure, I would immediately pick up a pair of dumbbells 10 pounds lighter and do another 6 reps.
After reaching failure again, I would do one more set with another pair of dumbbells 10 pounds lighter for 8 reps. This one drop set would consist of 20 reps, starting out heavy and gradually decreasing the weight.

By using drop sets, I was able to still train the muscles using heavy weights and going to failure but I was able to keep the set going by doing two more extended sets (drop sets) to really take the muscle past failure. The result was a greater pump and muscle size.”

— John Hansen, 3-time Natural Olympia winner and OSL ambassador

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Drop Sets Examples

Are you ready to put the drop set technique into action? Here are some examples of different ways you can use this lifting technique.

1. Strip Sets

The first example is strip sets, or drop sets with barbells. This was Arnold’s favorite way to train his biceps when competing in bodybuilding competitions.

For this method, stack four or more of the same size plate on the barbell. Lift your first set and then have your spotter remove a plate from each side. Continue with the next set and then remove a plate from each side again.

Continue your set lifts until you reach failure.

2. Up the Stack

Performing drop sets using a machine is called going “up the stack” because you raise the pin to lower the weight. 

You don’t need a partner or spotter to drop weights when using a machine. On the leg extension machine you don’t even have to get up, just turn around and move the pin up.

Continue from the heaviest set down to the lightest, the same way you would with strip sets.

3. Running the Rack

The method used with dumbbells, running the rack has you move from dumbbell to dumbbell to complete your sets.

Start out with the heaviest dumbbell you can lift, let’s say that’s 50 pounds. Complete your first set and then exchange the 50s for the 40s. Finish that set and then put down the 40s and go for the 30s.

Continue down to the 10s or until you’ve reached failure. Get ready for the arm or shoulder pump that follows.

4. Halving/6-20 Method

This method uses dumbbells and is also sometimes called the 50 percent drop set. You’ll lift the heaviest weight for six reps and then half the weight and lift for 20 reps the next set.

Let’s say you’re lifting 100 pounds when doing your bicep curls. You’ll do six reps at 100 pounds and then immediately move to 50 pounds and bust out 20 reps.

5. Power Drop Sets

This method was a favorite of the first-ever Mr. Olympia, Larry Scott. His focus was heavy weight with low reps to develop size and strength at the same time. Larry was able to build tremendous arms and shoulders using this method.

Find the heaviest weight you can lift to complete six reps with perfect form. Lower the weight by ten or fifteen percent and lift your next six reps. Continue until you’ve reached failure.

6. Tight Drop Sets

Use tight drop sets when working small muscles groups using isolation exercises. Using smaller increments to drop the weight, the progressive overload causes muscles to fatigue faster.

For example, say your first set is with the 45-pound dumbbells. Finish that set and then move to the 40-pound dumbbells for your next set. The ten percent drop will have you reaching failure faster than the standard drop set.

7. Wide Drop Sets

The opposite of tight drop sets, wide drop sets should be used on larger muscle groups working compound exercises.

You’ll be able to lift higher reps for each subsequent set as the drop in weight is greater. Let’s say you’re squatting 270 pounds with three 45-pound plates per side. Removing a 45 from each side will lower the weight down to 180, which is over 30 percent lower weight.

Seems like a lot of difference and the lift would be too easy until you’re actually pumping the iron.

Final Thoughts

The dropset method is one that has been around for almost eighty years, popularized in the Golden Era. Drop set benefits include faster fat loss and impressive muscle growth. The best drop set method is the one that works for you.

Weight lifting beginners should avoid using drop sets because of the risk of injury. Strain and stress fractures, torn muscles, and burnout are all real scenarios that can happen when using this type of workout. 

Drop sets can improve muscle endurance and build muscle mass faster than performing straight sets. If you’ve been lifting for some time and struggling with plateaus, drop sets could help you lift heavier.

The right supplement can make all the difference for maximizing your gains. Vintage Brawn™ has no sugar and is the perfect addition to your smoothies or other meals for added protein. This great-tasting protein powder will help you build muscle without derailing your low sugar diet.

Do you use the drop set technique when you’re lifting? Why or why not?