The explanation of a dropset can be found in the “Beginners Overview” on the DVD. A double dropset is basically 2 sets of the same exercise with hardly any break between them. With normal sets you would go slightly heavier with the weights for each subsequent set. What’s unique about a dropset though is that because the muscle has no time to recover as you are not really resting between sets, you actually need to go LIGHTER for the subsequent sets.
EXAMPLE OF DOUBLE DROPSET WITH WEIGHTS (Barbell curl):
- Set 1: Bicep curl with 10kg barbells doing 10-12 reps (remember, if you can do a lot more then the weight was too light to begin with)
- Only take a 5 second break, just enough to reduce the weight by about 20-30%
- Set 2: Bicep curl with approximately a 7kg barbell doing as many reps as you can until you can’t do any more (as you have just finished the first set and your muscle is tired you will only get to do 3-8 reps). The aim here is to really fatigue the muscle, so you should try and do as many reps as you can.
EXAMPLE OF DOUBLE DROPSET WITHOUT WEIGHTS (push-ups):
- Set 1: Do as many push-ups as you can (let’s say you manage to do 10)
- Only a 5 second break
- Set 2: Again , do as many push ups as you can (you’ll probably only do 2 or 3 as you are already tired)
A triple dropset is simply 3 sets of the same exercise back-to-back with virtually no break between the sets.