Drop sets involve doing many sets in a row where you drop (reduce) the weight between each set.

Note that failure is traditionally used in drop sets, but is not required. You can use machines, dumbbells, and barbells for drop sets. Barbell drop sets can be tricky because you need to rerack the barbell and remove plates between each set. This can be dangerous if done quickly, as in the example of the bench press.

It is easier with dumbbells and machines. In the case of running the rack, you move down the dumbbell rack and pick lighter dumbbells for each set. This is very quick for exercises like biceps curls.

Quotes: What is a Drop-set?

“Drop sets involve performing a set to concentric failure with a given load and then immediately reducing the load and continuing to train until subsequent failure.“ - Schoenfeld, 2011 “Breakdown sets require the performance of a set to MMF with a given load before immediately reducing the load and continuing repetitions to subsequent MMF. - Fisher et al., 2016 Drop sets involve an athlete reaching a point of MMF (or at least approaching MMF) and reducing the load in order to increase the work completed and extend the set duration, resulting in greater fatigue. - Howe & Waldron 2017 The Drop Set is an exercise protocol, in which resistance exercise is initially performed with a higher load and then gradually decreased. - Goto et al., 2016

How to do drop sets

Here is how you do a drop set:

Lift a weight until you reach muscular failure Reduce the weight and continue your second drop set without any rest Do as many sets as you prefer

You can do drop sets with machines, dumbbells, barbells, and even your own body weight. we will cover the first three methods in our guide. It is practical and safe to do drop sets with machines and dumbbells, but barbell exercises require more planning. You might need a spotter to help you drop the weight.

Running the rack / Down the rack (dumbbells)

This is when you work your way down a rack of dumbbells while continuing the same exercise. Bicep curls and shoulder flys are traditionally used with this method.

If you are in a hurry, you may want to do run the rack like this:

Exercise Set Weight/reps Biceps curl 1 Choose a weight you can do 12 reps to failure with Biceps curl 2 No breaks! Move down the rack and choose a lower weight that allows you to do 10-14 reps Biceps curl 3 Keep moving down the rack. Choose a weight that allows you to do 10-14 reps Biceps curl 4 Keep moving down the rack. Choose a weight that allows you to do 10-14 reps, and so on.

As you can see, you need to experiment with drop sets to figure out the right weight and reps. Also, you should be mindful of other people who are exercising with dumbbells so that you don’t run into them on your way down the racks.

Strip sets (barbell)

This is when you strip plates off of a barbell between each set. For example, if you have 175lb on a barbell, on the next set you could remove 10lb from each side and continue doing reps with little to no rest. A training partner can speed up the process and help you strip plates between each set.

Up the stack / Run the stack (weight machine)

With this drop set, you move the pin upwards for every set. This is very easy and allows you to do many drop sets on your own. It’s generally safer to have muscular failure on machines such as chest presses, because they won’t crush you under their weight compared to how a barbell bench press would.

Other types of drop sets

We have described the most commonly used types of drop sets above. But if you’re interested, there are other types as well:

Tight drop set: When you decrease the weight by a small amount (5-10%) in a drop set.

Wide drop set: When you decrease the weight by a large amount (10%+) in a drop set.

Drop super-set: When you add drop sets to a super-set. For example, on your last set of leg extension and leg curl super-set you use one of the above methods to decrease the weight.

Rest-pause set: When you pause for an extended period of time (10-30 seconds) while continuing to decrease the weight.

Halving method: When you decrease the weight by half on a drop set.

As you can tell, there are an endless amount of ways to incorporate drop sets into your workout.