What is a drop set? The advanced strength-training technique will help you build muscle

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If sets, reps and all the other terminology surrounding how to perform strength-training moves has you avoiding the weight rack, you're not alone.

As a personal trainer, many clients come to me confused about the different strength-training techniques they hear mentioned in group fitness classes and at-home workouts. It can be tough to decipher what these terms mean and which approach is best for you.

“Superset” and “drop set” are two popular strength-training techniques that you’ve likely heard thrown around. In order to understand these more advanced strength-training techniques, it's best to start with the basics.

What are sets and reps?

A set refers to repetitions of a certain exercise. So, if we do one set of lunges, that would be a set number of repetitions of the lunge. I usually start beginners with 3 sets of 10 repetitions. This means that we do 10 lunges, for a total of 3 rounds or sets, with a short rest in between each.

You might be thinking: "So, it’s basically doing 30 lunges." Yes. But instead of doing 30 lunges straight through, many trainers (like myself) set up circuits for their clients, which is a group of exercises. For example, I may tell my clients to do one set of 10 lunges, then one set of 10 bicep curls, for a total of 3 sets. That means that the client will repeat that circuit for a total of 3 times with a short rest in between each circuit.

This type of circuit is very similar to a superset (read more on supersets below!). The difference is that it allows for rest periods between each set, which a superset does not.

What is a superset?

The difference between regular sets of strength-training exercises and supersets comes down to the amount of rest in between exercises. A superset means to perform two different exercises back-to-back, one right after the other, with minimal rest. Supersets are designed to increase the aerobic intensity of a strength-training program and can help shorten the duration of a workout.

Typically, supersets involve working one muscle (or muscle group) and then working its opposing muscle (or muscle group.) You perform these exercises back-to-back with no rest time in between. This can be an effective training technique to build muscle.

For example, performing a set of pushups to work the chest would be followed by a set of bent over rows to work the upper back. Another example would be doing bicep curls to work the front of the arms and then tricep extensions to work the back of the arms.

What is a drop set?

The goal of a drop set is to complete as many repetitions in one set as you can before your muscles completely fatigue. This is a more advanced training method, and is frequently used by body builders.

To perform a drop set, you will start with the heaviest weight and perform a small amount of reps. Then, you lighten the load and do more reps. Finally, you lighten the load one more time and do the most number of reps.

I prefer to be more conservative when making weight recommendations to my clients. My concern is always form being compromised by lifting too heavy of a weight. So, this type of set is not my favorite, nor one that I recommend for beginners.

If you are interested in giving it a try, here’s how it would work for the recreational athlete. Make sure to have all three sets of weights laid out in front of you beforehand so that you don’t waste time between sets finding the weights.

  • Start with a 10-pound dumbbell and perform 6-8 reps.

  • Lower the dumbbell weight to 5 pounds and perform 10-12 reps.

  • Lower the dumbbell weight to 3 pounds and perform 12-15 reps.

Do this without taking much rest in between sets. The goal is that at the end of the last set, your muscles are fatiguing and reaching the maximum that they can do with proper form.

The bottom line

If you're at a moderate or advanced fitness level (and confident of form when performing strength exercises) and looking to push through a plateau or make muscle gains, you may see results by incorporating drop sets and supersets into your training routine.

Bur remember: Drop sets are a more advanced strength-training technique. It’s always smart to start with the basics and build a strong foundation before incorporating more advanced techniques into your routine. If you are new to exercise, I suggest starting with a lower weight and performing 3 sets of 10 reps (with a short rest in between) to build strength while learning proper form.

More of your questions, answered!

This article was originally published on TODAY.com