Dropsets

Dropsets, also known as drop training or stripping, is a strength training technique where a lifter performs repetitions of an exercise until muscular fatigue, then immediately reduces the weight and performs more repetitions until fatigue again. This process can be repeated multiple times within a single set. The primary goal of dropsets is to increase the intensity of a workout and stimulate muscle hypertrophy, the growth of muscle tissue.

There are several variations of the dropset technique. The most common involves reducing the weight on a machine or barbell. Another method is to move to a different, lighter exercise that targets the same muscle group immediately after reaching failure on the initial exercise, such as transitioning from barbell bench press to dumbbell flyes. For bodyweight exercises, a lifter might transition to a more difficult variation to a simpler one, like moving from a full push-up to incline push-ups.

Dropsets are typically incorporated into a training program to break through plateaus or to provide an intense stimulus for muscle growth. They can be physically demanding and should be used judiciously, as they can lead to increased fatigue and a longer recovery period. It is generally recommended to use dropsets sparingly, perhaps once or twice per week for a specific exercise or muscle group, rather than for every exercise in every workout. Proper form should always be maintained, even as fatigue sets in.