Diet Blog

Drop set is one of the superset techniques. Whenever you hit a road block on lifting more weight, you can use this technique to break your limit. Drop set can increase your muscle strength and endurance effectively. Also, drop set burn a lot of calorie because you are continually lifting. You can perform drop set on all kind of exercise.

How to perform drop set.

1. Pick up the weight that you can do 10 rep max.
2. Do one set of ten rep.
3. without rest, pick up a lighter weight and lift until failure
4. repeat until you pick up the lightest weight

Tip on doing drop set.

1 Calculates the weight you are going to use. Research found drop 20%-30% is the most effective drop. If you drop too little, you will go to failure too fast. If you drop too much, it won’t give enough challenge to your muscle
2. If you use dumbbell, take out the dumbbell and put it around you so that you can reduce rest between set. If you use barbell, better have a partner to change the weight with your. If you use machine, insert multiple pin, pull out the bottom pin to reduce rest.
3. Try to perform ten reps, if you reach failure before ten, that means you are not dropping enough. If you go over 10 reps, that means you are dropping too much weight
4. Only perform drop set at the last set of your exercise. Don’t perform more than one drop set on the same exercise.
5. Just like other superset, drop set add extra stress on your muscle. Don’t not perform drop set on same group of muscle more than two times a week.