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Drop Set
Volume gainLevel : Year 11
Endurance / Hypertrophy / Strength / Power
Endurance
3/5
Hypertrophy
5/5
Strength
4/5
Power
4/5
Parameters
- Sets
- 3 (avec 2-3 drops par série)
- Reps
- jusqu'à l'échec à chaque drop
- Intensity
- 80% puis -20-25% à chaque drop
- Rest
- aucun entre drops, 3min entre séries
Principle
Perform a set to muscle failure, then immediately reduce the load by 20-25% and continue to failure with no rest. Repeat 2 to 3 times (drops). This method increases time under tension and promotes hypertrophy.
Benefits
- Maximum hypertrophy
- Condensed training volume
- Effective for muscle mass and muscular endurance
Practical Example
Bench Press, Max 100kg. Set 1: 80kg to failure → Drop 1: 60kg to failure → Drop 2: 40kg max reps → 3min rest.
Safety Tips
An intense method that requires solid technique. Prefer machines or dumbbells for easy load reduction. Have a spotter for safety.
