With time, the focus is shifting from the conventional methods to the array of strength training and professional trainers focus the most on muscle strength and endurance since they are the foundations of a strong and fit body. Strength training with drop sets, also known as descending sets, burnouts, and strip sets among many others is a way of working out that has been found to contribute to the development of muscle strength and durability.
What is drop-set training and why is it more effective?
The primary reason why drop sets have gained popularity among fitness enthusiasts is because of their ability to make the process of achieving the desired results quicker, in a smoother and sustainable way. Strength training with drop sets usually means reducing the load or the weight in a workout by at least 10% after performing the first set, that is, unless one reaches the point when the weight cannot be lifted anymore. The next set is done using the reduced weight following the same procedure. The weight is again reduced for the next set and this cycle continues for several sets. One notable aspect of the drop-set training technique is the fact that the gap between the sets has to be as little as possible, almost negligible for the best results. The idea is not to rest even for a second. This leads to increased muscle tension, tiredness, and in turn, increased endurance and blood flow.
Why is it advantageous?
Drop-set training is different from that of the one done with straight and single sets in the sense that strength training using drop sets has been scientifically proven to be better since the muscle tension caused is more in the case of drop sets, thus leading to better results in less time. Little to no scope for rest is the reason the muscles are forced to increase their strength little by little, even though one might not be able to feel their body while working out and post its completion. It is true that doing drop sets consistently is not an easy job and requires way more effort than in the case of single sets or simple weightlifting exercises but it’s also because the results are very different. Single straight sets include repeating the same exercise again and again after resting for a bit in between, without a change of any sort. Thus, the muscles are not subjected to any kind of additional pressure or tension.
Ways to do drop-set training
The workout should begin with the heaviest dumbbell, that is, the heaviest that the person who’s working out can lift. The key factor is, the weight of the dumbbell is inversely proportional to the number of sets. As the number of sets increases, 10-20% of the weight should be reduced, in minimum time, to keep the cycle going. The amount of weight that is reduced should more or less remain the same in each step to maintain and regulate the muscle tension. Another way of doing strength training with drop sets is by reducing the weight from a bar of plates. The process should begin with lifting as much weight as one is smoothly capable of lifting at least 8-10 times before reaching the saturation point. This is followed by the next set that has reduced weight. The set is completed till the saturation point of that particular set is reached before moving on to the next set. As mentioned before, the time duration has to be minimum, and thus, the act of removing the plates after each set has to be as fast as possible. Thus, these exercises need someone who would help the person who’s working out. If the weight is attempted to be reduced by the person himself, it would lead to a certain degree of muscle rest, even if it’s for some seconds. Muscle rest is not advisable for drop-set training and should be strictly avoided.