Get Huge, Save Time
Get Big, Save Time: A Smarter Way to Do Drop Sets
Drop sets are an advanced training technique where you extend a set by decreasing the weight. While research suggests they’re equivalent to regular sets for gaining size, drop sets are more efficient because they involve spending much less time in the gym (1). To do a traditional drop-set, you’d take an exercise to failure, descease the weight, and immediately do more reps until you reach failure again.But I’m about to show you how to level up your drop sets so that you’re not only changing the weight, you’re also changing the angle of the exercise. This means you’ll hit both strength zones, challenging muscles in the lengthened and shortened ranges of motion. “What’s a strength zone?” We’ll get into that below.
Why care, though? Because higher-volume, bodybuilding-style workouts are often packed with redundant exercises, which is an inefficient use of time. But this type of drop set is hyper-efficient. It’ll make a difference in your physique and the time you spend working out.
But First, What's a Strength Zone?
Understanding Strength Zones
The 6 Best Drop Sets for Upper-Body
1. Two-Point Cable Rear-Delt Flye
Two Point Cable Rear Delt Flye
2. Two-Point Cable Pec Flye
Two Point Cable Pec Flye
3. Two-Point Cable Pec Flye
Straight Arm Pulldown
4. Lateral Raise
Lateral Raise
5. Rope Triceps Extension
Rope Triceps Extension
6. Cable One-Arm Biceps Curl
Cable One Arm Biceps Curl
Instructions
1. TWO-POINT CABLE REAR-DELT FLYE
During any style of rear-delt flye, the most mechanical tension on the muscles is when your arm is at a 90-degree angle with the line of force because this is when the lever arm is at its longest.Face the cable to maximize the strength and development of your posterior deltoids in the shortened-to-midrange strength zone. The cable forms a 90-degree angle to your arm when it’s out to your side.
Stand parallel to the cable to maximize the development of your rear delts in the lengthened-to-midrange strength zone. The cable forms roughly a 90-degree angle to your arm when your arm is in front of your torso.
2. TWO-POINT CABLE PEC FLYE
Stand parallel to the cable to maximize the strength of your pecs in the shortened-to-midrange strength zone. The cable forms roughly a 90-degree angle to your arm when it’s in front of your torso.Face away from the cable to maximize the strength of your pecs in the lengthened-to-midrange strength zone. The cable forms roughly a 90-degree angle to your arm when your arm is out to your side.
3. STRAIGHT-ARM PULLDOWN
The most mechanical tension on your lats during straight-arm pulldowns 6 is when your arms are at a 90-degree angle with the cable because this is when the lever arm is at its longest.With the cable anchored above you, keep your torso upright to maximize the strength of your lats in the shortened-to-midrange strength zone. You’ll notice the cable forms roughly a 90-degree angle to your arms when they’re closer to your sides.
Stand with your torso leaning forward roughly parallel to the ground to maximize the development of your lats in the lengthened-to-midrange strength zone. You’ll notice the cable forms roughly a 90-degree angle to your arms when they’re closer to being above your head.
4. LATERAL RAISE
During any style of side shoulder raise, the most mechanical tension on the muscles is when your arm is at a 90-degree angle with the line of force. This is when the lever arm is at its longest.The dumbbell leaning lateral raise maximizes the strength of your middle (lateral) delts in the shortened-to-midrange strength zone. Here, your arm is parallel to the floor when your shoulder is abducted just above your shoulder.
For the cable lateral raise, anchor the cable at mid-thigh level. This will maximize the development of your middle deltoids in the lengthened-to-midrange strength zone. Here, your arm forms a 90-degree angle to the cable when your arm is by down by your side.
5. ROPE TRICEPS EXTENSION
During any style of triceps extension, the most mechanical tension on the triceps is when your forearm is at a 90-degree angle with the line of force because this is when the lever arm is at its longest.The rope triceps extension maximizes the strength of your triceps in the shortened-to-midrange strength zone. This is when the cable is perpendicular to your forearm when your elbows are fairly straight.
The rope-behind-the-head triceps extension maximizes the strength and development of your triceps in the lengthened-to-midrange strength zone. This is when the cable is perpendicular to your forearm when your elbows are bent around 90 degrees.
6. CABLE ONE-ARM BICEPS CURL
The cable curl maximizes the development of your biceps in the shortened-to-midrange strength zone because the cable is perpendicular to your forearm when your elbow is bent beyond 90 degrees.The cable face-away curl maximizes the development of your biceps in the lengthened-to-midrange strength zone because the cable is perpendicular to your forearm when your elbow is fairly straight.
How Many Sets and Reps?
How Many Sets and Reps?
- For each of these drop sets, do 2 to 3 sets with 2 to 3 minutes rest between sets.
- For both the first and second parts of each drop set, do 8-12 reps and hit failure.
- Begin the drop set by using a load that’s light enough to allow you to achieve a minimum of 8 reps in good form while being heavy enough that you can’t perform more than 12 reps.
- For the second portion of each drop set, lower the load so it once again allows you to hit a minimum of 8 reps, but no more than 12, before reaching failure.
