To gain muscle mass, we must stimulate our muscles until we reach muscle failure. When this happens, the creation of proteins that help you gain muscle mass is encouraged. However, as our body adapts to training, the intensity of the exercises must be increased, and precisely for this, we need to do drop sets.
A drop set is an advanced technique that intensifies up to three times the training to increase muscle mass. It consists of performing specific exercises and, instead of resting, you must reduce the load to continue the exercise.
Imagine that you are doing a biceps exercise. The first set will be 8-14 reps with a heavy weight. In the end, without leaving any rest time, you should reduce the load by at least 20% and perform 8 – 14 repetitions again. You can repeat this process one or two more times to finish your training.
What exercises can you do?
There are two types of exercises: monoarticular and multiarticular. In this sense, single-joint exercises are ideal to perform in a drop set since they only activate one muscle group and are less technical. This reduces the risk of injury during training.
When is it recommended to use drop sets?
As we mentioned earlier, drop sets are perfect for intensifying physical activity on a specific muscle. Experts recommend performing a drop set at the end of a muscle group exercise. These sets can be done whenever you want to tone up your muscles, but only if you already have experience in the gym.
What does the science say about drop sets?
Many studies suggest that this training system can optimize muscle mass gains if done correctly, that is if you do not exceed the limits of your body. You need to be aware of your capabilities so you don't overtrain and cause serious injury.