Drop Sets: What They Are & How to Use Them
A drop set is a technique where you perform a hard set, reduce the weight and then continue exercising with little or no additional rest.
For example:
Dumbbell curls — 15kg × 10 reps
Immediately reduce to:
12kg × 6 reps
Then:
9kg × 8 reps
Congratulations. Your previously light dumbbells will now feel considerably less light.
DO YOU HAVE TO TRAIN TO FAILURE?
No.
Drop sets are often performed at or very close to muscular failure, but you don't necessarily need to reach absolute failure before every drop.
You might perform a hard set with only a rep or two left in reserve, reduce the weight and immediately continue.
The important part is that the initial set is sufficiently challenging for reducing the load to actually make sense.
If you finish ten reps and could comfortably have performed another fifteen, dropping the weight isn't going to achieve much.
HOW MUCH SHOULD YOU DROP THE WEIGHT?
There's no single correct amount.
Something around 10–30% is a useful practical range in many exercises, but the appropriate reduction depends on the movement, equipment and how close to failure you've trained.
Drop too little and you might only manage another couple of repetitions.
Drop too much and the next set may become unnecessarily easy.
You're looking for enough of a reduction that you can continue performing useful repetitions despite the fatigue you've accumulated.
KEEP THE TRANSITION QUICK
The point of a drop set is to continue working while you're already fatigued.
So don't spend three minutes reorganising the gym between drops.
If you're using dumbbells, have the lighter weights nearby.
If you're using a machine, move the pin.
If you're using a barbell, a training partner can help remove plates.
You can also change to an easier variation of the same movement.
For example:
Bench press → press-ups
or
Weighted dips → bodyweight dips
The resistance has dropped even though you haven't necessarily changed a weight.
WHAT ARE DROP SETS GOOD FOR?
Drop sets are particularly useful for hypertrophy training.
They allow you to accumulate additional hard repetitions in a relatively short period and can be a very time-efficient way of adding training volume.
They're less useful when your primary objective is practising maximal strength.
If you're trying to improve a heavy squat, repeatedly stripping plates off the bar and grinding yourself into the floor isn't necessarily going to improve your ability to produce maximum force.
Use the technique for the job it actually does well.
DON'T DROP-SET EVERYTHING
Drop sets are hard.
That's part of their appeal.
But that doesn't mean every exercise needs three drops performed until you can no longer move your arms.
They can create a lot of local fatigue, so they're often best used selectively—particularly towards the end of an exercise or session.
Simple exercises and machines are especially convenient because the load can be changed quickly.
HOW WE WRITE DROP SETS
If your programme says:
Drop Set × 2 (-25%)
Perform your initial working set, then complete two additional sets, reducing the load by approximately 25% at each drop.
For example:
100kg → 75kg → approximately 55–60kg
If it says:
Drop Set × 3 (-10kg)
Perform your working set followed by three drops, removing 10kg each time.
For example:
60kg → 50kg → 40kg → 30kg
The exact repetitions aren't necessarily prescribed—you continue until you reach the intended level of effort for that set.
IN CLOSING
Drop sets are simple:
Perform a hard set.
Reduce the resistance.
Keep going with minimal rest.
They're an effective and time-efficient way of extending a set and accumulating more hard repetitions, particularly when building muscle is the goal.
Just don't confuse making an exercise absolutely horrible with automatically making it more effective.
Sometimes one drop is plenty.