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Carlo asked in HealthDiet & Fitness · 6 years ago

Bodybuilding:About drop sets?

Okay so here's the deal i plan on doing drop sets tomorrow for my chest & triceps day but i'm a bit confused okay so here i just started going to the gym for about a month now and my max bench press is only 165 , 60 lbs on each sides then the 45 lb bar, how am i gonna do drop sets? is this right on my first set i'm gonna do my max then on my 2nd set i'm gonna remove 10 lbs then gonna remove 10 for the 3rd set again and same as 4th set then at the final set i'm gonna remove another 20 lb so i'm gonna end up with 55 lb is that right? oh and how about the reps? like on 1st set 4 - 6 2nd 8 - 10 then 3rd 10 - 12 then fourth 12 - 15 then the end 15 - 20 but Some told me don't count the reps just go to failure on every set is that right? please help me i'm really bit confused i'm not good at English so sorry.. thanks for those who are gonna answer :)

4 Answers

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  • 6 years ago

    Either doing a specific set of reps as you say or doing till failure would be fine. I personally usually go for failure when doing drop sets. The point of drop sets is to shock the muscles, so it helps when you're facing a plateau (not making gains), and thus it would be best to not make it part of a regular routine (since it wouldn't work as well if done so and also because you may overwork the muscles).

    As far as the reduction percentage is concerned, you can do anywhere from 10% to 25% (for tight drop sets) to even 30% or more (for wide drop sets). I go for 10% personally. How many times to drop the weight? Well, the Wikipedia article I read suggests that some bodybuilders would recommend no more than 3 distinct weights, but you can do it more times if it helps.

    Oh, and, I noticed that you said that you started about a month ago? As far as I know, drop sets are an advanced technique for those who have been lifting for a while, at least more than a year, I would say, if not more. I didn't seem to need it when starting out. I would say that you should focus on getting your form as good as possible and completing the reps you have established with as good a form as you can pull off. When I started out, I was told to do 15 reps for the 1st set, 12 on the 2nd, and 10 on the 3rd. It gives you muscle strength, endurance and hypertrophy since your body is not used to the lifting. You can change these as you advance.

    And starting out, don't focus on the weight, focus on the form. This is mainly for hypertrophy, but even otherwise, it's good to get a nice base first and then to go for upping your weights.

    Cheers. Hope I helped. :)

    Source(s): Own experience/knowledge and Wikipedia (http://en.wikipedia.org/wiki/Drop_set)
  • metz
    Lv 4
    4 years ago

    Drop Sets Bodybuilding

  • Joe
    Lv 7
    6 years ago

    You know drop sets... Yes it can help in some cases but it's not very important...

    As a beginner (160lbs bench) you are focusing on micro-details here... Things like nutrition, quality of rest and volume/intensity of your workout is much more important.

  • 6 years ago

    Go for failure but count the reps, so you know next time whether you're improving, and have motivation to push yourself. Take it slow and give yourself lots of time to recover between drops, especially if you've only started working out recently, or you're just going to do damage.

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