Dropsets are a favorite intensifying muscle building tactic
among bros who love that sick pump during a workout.
Dropsets make for an incredible finisher at the end of a workout.
Dropsets can also be a great pre-exhaust technique at the beginning of a workout.
In most cases dropsets are performed in the 8-12 rep range, which is optimal for muscle hypertophy.
The typical method of doing dropsets is to;
- Perform an exercise for 8-12 reps.
- Reduce the weight and immediately perform a second set in the 8-12 rep range.
- Reduce the weight and immediately perform a third set in the 8-12 rep range.
- Reduce the weight and immediately perform your fourth and final set in the 8-12 rep range.
Classic bodybuilder Larry Scott did things a little different. He did something called Power Dropsets where each set was performed for 6 repetitions.
After performing the initial set of 6 reps he would select a weight that would allow him to perform another 6 reps with for the 2nd, 3rd, and 4th sets… and sometimes even more sets.
Another great muscle building tactic is Micro Dropsets where the reduction in weight is fairly insignificant. Therefore the number of reps you can perform with each each drop in weight will be very low. Ideally somewhere between 1-3 reps.
What I’ve done recently is marry the two dropset technique together to form a Power Micro Dropset.
What Are Power Micro Dropsets?
With Power Micro Dropsets you will begin by selecting a weight that you can perform 6 reps with.
Then you will make a fairly insignificant drop in weight (ideally a weight that will allow you to perform 1-3 reps with) then immediately do that set.
Make another fairly insignificant drop in weight then immediately perform another 1-3 reps.
Make another fairly insignificant drop in weight then immediately perform another 1-3 reps.
Make another fairly insignificant drop in weight then immediately perform your final 1-3 reps.
To give you an example here’s what my recent Power Micro Dropset looked like with the Decline Bench Press;
Set 1: 225 lbs for 6 reps
Set 2: 215 lbs for 2 reps
Set 3: 205 lbs for 2 reps
Set 4: 195 lbs for 2 reps
Set 5: 185 lbs for 2 reps
No rest between sets other than the time it took my workout partner to strip the weight.
I highly recommend that you use a spotter for this technique.
Now, let’s actually see Power Micro Dropsets in action while I perform Dumbbell Rows, Leg Press, Cable Lateral Raises, and Hammer Curls…
This is a completely different experience from traditional dropsets. You still get a bit of a pump, but not to the extent as when you are performing 8-12 rep dropsets.
You also won’t experience the same degree of muscle fatigue, but it’s still going to test your character.
It’s a little more time efficient than traditional dropsets, which gives you room to repeat it once or twice if desired.
Give it a try and be sure to report back with insights from your experience.
Sculpt a Masterpiece,
Scott Tousignant
Note: Do you want to build a ripped and muscular physique? Do you enjoy the style of workout I shared with you in this post?
If so, I absolutely guarantee that you’ll love the 16 week Aesthetic Muscle Plan, which includes;
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About The Author
Scott Tousignant, BHK is a Physique Coach and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular guys sculpt their body into a work of art by pulverizing stubborn belly fat and painfully embarrassing love handles… swapping them with ripped abs, rock hard muscle, and soaring confidence.
The art of molding and chiseling an aesthetically pleasing physique with spectacular symmetry, proportions, and carved out detail is one of life’s most rewarding and fulfilling experiences…
…It’s an opportunity for self growth and self discovery that will impact every area of your life.
Learn more about Scott’s physique-focused training programs:
AMPlify Aesthetic Muscle Gains and Strip Away Stubborn Fat with AMP – Aesthetic Muscle Plan