How To Do A Drop Set
First, choose a weight that you can lift for 8 to 12 reps before failure. After this set, quickly reduce the weight and do another 8 to 12 reps to failure.
Optional: reduce the weight multiple times and do 3, 4, or 5 total sets.
Generally, the subsequent sets are 25-33% lighter than the previous. Also, try not to exceed 10 or 15 seconds between sets in order to prevent your muscles from recovering.
Drop Set Workout Example
As an example, let’s say you’re doing dumbbell bicep curls. On your initial set you use 30 lb dumbbells and get 11 reps before failing.
Then you immediately pick up the 20 lb dumbbells and get another 10 reps before failing. This is a traditional drop set.
Now, say you continue for a third set with 15 lb dumbbells and get 8 reps. That’s a double drop set (also called a triple drop set since you did 3 sets).
In this case, the second set was 33% lighter than the first (30 – 20 = 10, 10 / 30 = 0.33, 0.33 x 100 = 33%). And the third set was 25% lighter than the second (20 – 15 = 5, 5 / 20 = 0.25, 0.25 x 100 = 25%).
On a double drop set it’s common to end up at about half the weight you started with.