Have you wondered how to do drop sets properly?
That question was posed to the hosts of the Mind Pump Podcast, an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge. They also have a YouTube channel with more than 240k subscribers.
Check down below for a breakdown of what they talked about.
How To Do Drop Sets Properly
First, if you are not familiar with the term, drop sets are the act of performing any given exercise and then immediately reducing the weight and doing another set. You can perform as many times as you want, reducing the weight to the very light, if that is what you want. This is a great way to reach total fatigue in any muscle group.
Why would you do drop sets? It adds volume to your workouts and is great for hypertrophy.
The Ultimate Guide to Drop Sets
“First of all, form is absolutely crucial”, Di Stefan says because of its intensity. “The one tip I have for drop sets is to drop the weight a little more than you think when you go from one weight to the other.”
A bigger drop allows you to squeeze more reps, although you should not be doing this consistently, as in with every exercise you have programmed. “I’d save it for advanced [athletes] or for a hypertrophy phase of your programming,” Schafer adds.
Source: Anastase Maragos / UnsplashDi Stefan goes on to say that having minimal rest is best when performing drop sets and, for that reason, it is better to do drop sets with dumbbells instead of a barbell, as you would lose too much precious time getting the plate out of the barbell on each side while with dumbbells you literally put them down and pick another one up in just a few seconds.
If you want to hear more on how to do drop sets properly, check out their video below.
VIDEO – How To Do Drop Sets Properly
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Image Sources
- Forearm workouts: Anastase Maragos / Unsplash