Drop Sets
Drop sets are similar to rest-pause and myo-reps, as drop sets are an intensity extending method that's a good method for building muscle, and is very time efficient. The difference is you lower the weight each set, and don't take any rest between sets apart from when you're changing the weight.
How to do Drop Sets
Do three sets to failure while lowering the weight by around 20% without any rest apart from when you're changing the weight. The percentage you drop-down can be adjusted if you don't get the reps you wanted on the second or third set.
I wouldn't do drop sets with barbells as reracking the barbell and changing the weight takes too long. It works best with dumbbells and exercises with cables. The only problem with dumbbells is you end up hogging three sets of dumbells which could be a problem if the gym is busy.
How to do Drop Sets
Do three sets to failure while lowering the weight by around 20% without any rest apart from when you're changing the weight. The percentage you drop-down can be adjusted if you don't get the reps you wanted on the second or third set.
- Set 1 taken to failure
- Change the weight quickly
- Set 2 taken to failure
- Change the weight quickly
- Set 3 taken to failure
- Change the weight quickly
I wouldn't do drop sets with barbells as reracking the barbell and changing the weight takes too long. It works best with dumbbells and exercises with cables. The only problem with dumbbells is you end up hogging three sets of dumbells which could be a problem if the gym is busy.