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"&amp;lt;p&amp;gt;Drop sets are &amp;lt;a data-inlink=&amp;quot;6d7IvpkqSY_irWasa7S37A&amp;amp;#61;&amp;amp;#61;&amp;quot; href=&amp;quot;https://www.verywell.com/understanding-sets-and-reps-for-weight-training-goals-3498503&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;weight training sets&amp;lt;/a&amp;gt; in which the weight is decreased in each subsequent set when performing a group of sets.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;A set is a group of repetitions of a single exercise. A repetition is a single completed execution of an exercise; for example, with a &amp;lt;a href=&amp;quot;https://www.verywell.com/strength-exercises-for-the-biceps-1231100&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;bicep curl&amp;lt;/a&amp;gt;,\u00A0one repetition would be the action of raising and then lower the dumbbell once.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;The first &amp;lt;a data-inlink=&amp;quot;LdXI1WAhXsMnlUVuU3WvPg&amp;amp;#61;&amp;amp;#61;&amp;quot; href=&amp;quot;https://www.verywell.com/pyramid-training-1231092&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;3&amp;quot;&amp;gt;set&amp;lt;/a&amp;gt; should be with a weight that induces &amp;amp;#34;failure&amp;amp;#34; at the final repetition. Failure in weight training means performing an exercise repeatedly until you experience discomfort or muscle weakness so you can&amp;amp;#39;t perform the last repetition while still maintaining correct form and technique.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;In drop sets you can vary the format by:&amp;lt;/p&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;Decreasing the weight and increasing the number of repetitions in the subsequent set&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;Decreasing the weight and keeping the number of repetitions the same&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;Varying rest time between sets (or having none at all)&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;Reducing the weight a little or a lot.&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;p&amp;gt;You can check out more weight training fundamentals in the &amp;lt;a href=&amp;quot;https://www.verywell.com/weight-training-fundamentals-a-concise-guide-3498525&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;4&amp;quot;&amp;gt;weight training guide&amp;lt;/a&amp;gt;.&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;Our\u00A0&amp;lt;a data-inlink=&amp;quot;653EaaadWlvR00i-cTCVrQ&amp;amp;#61;&amp;amp;#61;&amp;quot; href=&amp;quot;https://www.verywell.com/get-in-shape-with-weight-training-3498154&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;5&amp;quot;&amp;gt;workout program&amp;lt;/a&amp;gt;\u00A0calls for three drop sets starting at six repetitions to failure, reducing weight by 15% for each subsequent set and progressing to failure, with no rest between sets.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Why Train to Failure?&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Some trainers believe that training to failure leads to more &amp;lt;a href=&amp;quot;https://www.verywell.com/muscle-building-101-3498520&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;6&amp;quot;&amp;gt;muscle growth&amp;lt;/a&amp;gt;. For more advanced weight trainers who have reached a plateau in the progress, using this technique can help them break through that plateau. It informs the &amp;amp;#34;no pain, no gain&amp;amp;#34; maxim with the belief that the discomfort of the failure point is a signal that the &amp;lt;a href=&amp;quot;https://www.verywell.com/muscle-size-versus-strength-what-you-need-to-know-3498216&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;7&amp;quot;&amp;gt;muscle is sufficiently stressed in order to achieve an increase in muscle size&amp;lt;/a&amp;gt; and strength.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;Reverse Pyramid Sets&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Drop sets are sometimes called reverse &amp;lt;a href=&amp;quot;https://www.verywell.com/how-to-do-pyramid-weight-training-workouts-3498553&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;8&amp;quot;&amp;gt;pyramid&amp;lt;/a&amp;gt;\u00A0sets because you start with a heavy weight and progressively reduce it: Big at the top and narrow at the bottom, like an upside down pyramid.\u00A0&amp;lt;/p&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
<https://www.verywell.com/what-is-a-drop-set-in-weight-training-3498369>