Workout Tips

Weider Principles: Dropsets for More Muscle Gain

Give this technique a try to increase intensity and volume for a muscle group.

Weider Principles: Dropsets for More Muscle Gain

WHAT IT IS

An age-old training method favored by bodybuilders where upon reaching failure on a given set, you immediately decrease the weight and rep out once again to failure. This would be one dropset. Weight can be decreased repeatedly for multiple dropsets in a single bout.

WHAT IT DOES

It increases intensity and volume for a muscle group. With a standard set, you’d reach failure on the set at, say,10 reps, then stop and rest. With dropsets, you’re taking the muscles to failure and then past it, with more reps at a lighter weight. Time under tension is increased in the muscle, which—with adequate recovery—should lead to growth.

HOW TO USE IT

We advise dropsets for no more than two sets per body part.

If you’re dropsetting one set, feel free to do two to three drops; if you’re doing it on two sets, stick to one dropset each. The best exercises for this technique are machine moves that allow you to remove weight quickly, or dumbbells that you can quickly swap.

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