Drop set examples
There are a number of ways to perform drop sets, and this intense training technique need not be limited to dumbbells and barbells only. Put simply, you perform a set of any exercise until you cannot squeeze out another rep, drop some weight and carry on pushing out more repetitions with the reduced weight.
Biceps curls: You do your curls with 40 kilograms for one set of 10-12 repetitions. You find the last two or three reps are really difficult to perform, and it takes all your effort to squeeze out that last one. Immediately remove some weight from the bar, about twenty percent (ish) and keep pumping out those biceps curls until you can do no more. Remove more weight, and repeat until muscle failure.
Weight machines can be easier – especially if you are not training with a partner who can help strip weights from your barbell and dumbbells. You can easily drop down the weight stack by moving the pin to a lighter weight, usually while you are still in position, for example when using a leg press machine. This will make weight changes much quicker for you and help to increase the intensity of your drop sets because there will be less time taken between performing the sets.
Changing your grip or foot position during drop sets can also help to hit muscles from different angles and isolate muscle groups in a different way. For example, perform the first set of leg presses with your feet positioned in the middle of the foot plate, drop the weight and perform the next set with your feet positioned wider, drop the weight and move your feet higher up the foot plate for the next set.
Give drop sets a try when you're experienced enough to use them, use them sparingly and you will be sure to benefit from this simple high-intensity boost to your workout.