Warning: This is an extremely intense training program. Before undertaking any exercise program like this one, please consult your physician.

June 1, 2006

Using Drop Sets for Rapid-Fire Gains

While filming the footage for Mindi O’Brien’s upcoming DVD, All About Mindi 1, I noticed Mindi using a special technique throughout her workout called "drop sets." Drop sets, which are a way of extending a regular set by repeatedly decreasing the weight in order to carry on with more reps, can be an effective way to ramp up the intensity of your training and improve your body. Although there are many ways to do drop sets, this article will explain how I saw Mindi do them as part of her workout program, and it might give you ideas for how to incorporate them into your own training routine too.

The drop-set technique is done by completing a set with a certain weight, and then pausing only long enough to lower the weight by moving the pin in the stack (if you’re using a machine) or to move some plates off a barbell or grab a lighter set of dumbbells (if you’re using free weights), and then continuing on with the lighter weight. You’re basically extending the initial set longer to further fatigue the muscles you’re working.

When I filmed Mindi, she just did one drop set – meaning she lowered the weight once and simply continued on with that lighter weight until she couldn’t push any more and at that point stopped. Other people do successive drop sets, meaning that they keep taking weight off and do two, three, four, or more sets, sometimes to the point where there is no more weight to remove. Like I said, there are many ways to go about doing drop sets.

The first time I saw Mindi do a drop set while filming was with bicep dumbbell curls. She did about ten repetitions using 25-pound dumbbells and immediately put them back in the rack. With barely a pause, she moved over a couple steps and picked up the 15-pound dumbbells and carried on for about ten more reps. At that point, she stopped. However, if she had wanted to push further, she could have then grabbed the 10-pounders and kept "repping" away.

The next exercise I saw her do them on was shoulder presses using a machine. She warmed up with a few sets until she got to her heaviest set – for that heavy set she did about eight reps. After the eight reps were complete, she turned to the stack, moved the pin up a few notches, took a couple deep breaths, and then carried on with as many reps as she could. Once again, she only went down in weight once, but she could have carried on further if she had seen the need to.

There are no set rules about how far one should drop down in weight from one set to the next – this is something that the person simply learns by trying. However, there are some general rules of thumb that you can go by, at least to start out.

For example, the 15-pound dumbbells Mindi used weigh 60 percent as much as the 25-pound dumbbells. I’ve found that a drop to a weight 60 percent as much as the heavier weight usually results in being able to do as many reps with the lighter weight as with the heavier weight. In other words, if you were able to do eight reps with the 25s, then you can probably do eight reps with the 15s too. Mind you, if she only moved to the 20s (80 percent as much), she might have only been able to do four or five reps. However, none of this is exact, and the effect of each drop will vary from person to person.

Drop sets are quite easy to implement; however, as with any advanced training technique you must be cautious using them, since you can quite easily overdo things. For example, drop sets allow you to push beyond a normal set, and whenever you do that there’s an increased chance of injury, even if the weight is lighter. Furthermore, you’re taxing your body quite hard when you train like this, so there is a chance that it can lead to overtraining if it’s done too often. This is why people who are fairly advanced used drop sets, and not beginners.

There is no easy answer for when to use drop sets – again, that’s something that will vary from person to person. During the filming, I asked Mindi why she likes using drop sets – her reply was, "I’m a numbers girl." What she meant by that was: Before she starts a heavy set, she already has in her mind a goal to reach a certain number of repetitions. This is her way of pushing herself hard. But, if she can’t quite get to those reps she doesn’t want to shortchange herself, so she employs a drop set to push herself harder to make up for those missed reps that she had counted on getting. However, if she reaches the "number" goal she set in her head, she may not do that drop set – or then again, as hard as I’ve seen Mindi train, maybe she will.

But that’s just one reason to implement the technique. Obviously, there are plenty more. The point is to understand the technique and know how you can possibly use it. For advanced trainers, drop sets are an effective way to increase the intensity of your workout that can help you get a better body faster!

...Doug Schneider
das@seriousaboutfitness.com

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