~10 min
Perform a set to failure, then immediately reduce the weight (a 'drop') and continue for more reps to failure again, often repeating for multiple drops in a row.
How it works
Select a starting weight and perform reps to failure. Without resting (or with only a few seconds to change the load), reduce the weight by roughly 20-30% and continue repping to failure again. Repeat for 1-3 total drops. Most effective with equipment that allows fast weight changes (dumbbells, machines, adjustable bands).
Pros
- Extends a set well past normal failure for extra hypertrophy stimulus
- Time-efficient — no rest between drops
- Simple concept, easy to apply to almost any exercise
- Great finisher technique at the end of a workout
Cons
- Requires equipment that allows quick weight changes
- High fatigue cost — not sustainable as a primary method every session
- Risk of form breakdown as fatigue accumulates across drops
Best for
HypertrophyBodybuilding-style finishersIsolation exercises with easy load adjustment (DB, cable/band, machine)
Examples
- DB Lateral Raise: 12 reps @ 15lb to failure, drop to 10lb for 8 more, drop to 5lb for 8 more
- Band Row: heavy band to failure, drop to medium band, drop to light band
Notes
One of the oldest bodybuilding intensity techniques, often credited to early Vince Gironda / Joe Weider-era training systems.