Drop-sets are essentially an extended set of a move. A drop-set involves performing an exercise to failure, then lowering the weight you’re using and immediately performing more reps of that same exercise until you reach failure.
Drop-sets are great for building muscle because they’re a simple way to add volume to your workout and create get an insane muscle pump in a short amount of time.
That said, I’m about to show you how to do drop-sets the best way because you’re not only changing the weight you’re using to extend the set, but you’re also changing the angle of the exercise so you build true full range of strength.
Full Range Drop-Sets using Strength Zone Training
I developed the Strength Zone Training system because it’s true full range of motion strength training.
There are two general categories (or zones) of strength exercises based on what range of motion in a given joint movement they target. Here they are:
- Exercises that emphasize the target muscles in the lengthened to mid-range.
- Exercises that emphasize the target muscles in the mid to shortened range.
A full range drop-set involves starting the set so the exercise is hardest in the mid to shortened range strength zone, and finish the set by adjusting the angle of the exercise so it’s hardest the lengthened to mid-range strength zone. This is because muscles are weaker when they’re fully shortened (contracted), which is a principle of muscle physiology known as the length-tension relationship or the length-tension curve.
Top 6 Full Range of Motion Drop Sets
All of the following full range drop-sets use your body’s natural strength curve to your advantage by starting the exercise by using an angle where focusing on the range of motion where you’re weakest, then, as you fatigue, changing the angle of the exercise so you target a different point in the range of motion to where you’re stronger. Thus, allowing you to continue to crank out more high-quality reps while also building true full range strength because the hit both strength zones.
2-Point Cable Rear-Delt Flys
Anchor a cable or resistance band at your shoulder height and perform these two exercises back-to-back in this exact order:
Step 1: Perform single arm rear-delt flys while facing the origin of the cable or band for 10-15 reps.
Step 2: Reduce the weight slightly on the cable or move closer to the origin or the band to reduce the strength tension.
Step 3: Perform single arm rear-delt flys while standing perpendicular to the origin of the cable or band for 8-15 reps.
Why it works
Your rear-delts are working the hardest when your arm is at a 90-degree angle to the cable or band, as this is where you have the least mechanical advantage over the load.
When facing the cable or band with the origin directly in-front of your working-side shoulder, your rear-delts are experiencing the most tension when your arm is out to your side, which is in the mid to shortened range strength zone. Whereas, when your body is turned perpendicular to the origin of the cable or band, your rear-delts are experiencing the most tension when your arm is in-front of your body, which is in the lengthened to mid-range strength zone.
2-Point Decline Cable Pec Flys
This is the exact reverse of the above 2-Point Rear-delt fly. The only difference is this exercise is done a diagonal going from high to low, whereas the rear-dely fly is done horizontally.
The downward angle your move your arm through creates a similar action to what your pecs perform during decline press. And, research shows that both upper and lower-pec fibers are engaged during decline press (-15 degrees) while only upper-pec fibers are engaged during incline press (+30 degrees). (1)
In short, based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. That said, since not everyone has access to a decline bench, and even if you do; decline presses are often difficult and awkward to setup and perform; using a cable or a band at a downward angle is a much more accessible alternative that can yield the same type of pec activation.
To perform this drop-set, anchor a cable or resistance band at your shoulder height and perform these two exercises back-to-back in this exact order:
Step 1: Perform single arm pec flys while standing perpendicular to the origin of the cable or band for 8-15 reps.
Step 2: Reduce the weight slightly on the cable or move closer to the origin or the band to reduce the strength tension.
Step 3: Perform single arm pec flys while facing away the origin of the cable or band for 10-15 reps.
Why it works
Your pecs are working the hardest when your arm is at a 90-degree angle to the cable or band, as this is where you have the least mechanical advantage over the load.
When your body is perpendicular to the origin of the cable or band, your pecs are experiencing the most tension when your arm is in-front of your body, which is in the mid to shortened range strength zone. And, when facing away the cable or band with the origin directly behind your hand your working-side shoulder when your arm is out to your side, your pecs are experiencing the most tension when your arm is out to your side, which is in the lengthened to mid-range strength zone.
Straight-Arm Pulldown
Anchor a cable or resistance band above your head and perform these two exercises back-to-back in this exact order:
Step 1: Perform straight arm pulldowns while standing with your torso upright for 10-15 reps.
Step 2: Reduce the weight slightly on the cable or move closer to the origin or the band to reduce the strength tension.
Step 3: Perform straight arm pulldowns while standing with your torso bent-over at roughly at 45-degree angle or slightly lower for 10-15 reps.
Why it works
Your lats are working the hardest when your arms are at a 90-degree angle to the cable or band, as this is where you have the least mechanical advantage over the load.
When your torso is upright, your lats are experiencing the most tension when your arms are close to your body down by your sides, which is in the mid to shortened range strength zone. And, when your torso is bent over, your lats are experiencing the most tension when your arms are above your head, which is in the lengthened to mid-range strength zone.
Dumbbell Side Raise
Hold a dumbbell in one hand and perform these two exercises back-to-back in this exact order before switching hands and repeating with other arm.
Step 1: Perform single arm side shoulder raises while standing with your torso upright for 10-15 reps.
Step 2: Reduce the weight by grabbing a lighter dumbbell in the same hand.
Step 3: Perform side lying side shoulder raises while on a bench or on the floor for 10-15 reps.
Why it works
Your shoulders are working the hardest when your arm is parallel to the floor, which is when the weight is more perpendicular to gravity, as this is where you have the least mechanical advantage over the load.
When you’re standing, your shoulders are experiencing the most tension when your arm is out to your side at a 90-degree angle to your torso, which is in the mid to shortened range strength zone. And, when you’re side lying, your shoulders are experiencing the most tension when your arm is by your side, parallel with your torso, which is in the lengthened to mid-range strength zone.
Cable Rope Triceps Extension
Attach a rope handle to a cable column that’s anchored at roughly your eye level, or use a resistances band, and perform these two exercises back-to-back in this exact order.
Step 1: Back away roughly 6 feet from the origin of the cable or band and perform triceps extensions with your torso upright for 10-15 reps.
Step 2: Reduce the weight on the stack or reduce the stretch length or the band
Step 3: Face away from the origin of the cable or band and perform overhead triceps extensions with your torso leaning forwards at roughly a 45-degree angle for 10-15 reps.
Why it works
Your triceps are working the hardest when your forearm is at a 90-degree angle to the cable or band, as this is where you have the least mechanical advantage over the load.
When you’re facing the origin of the cable or band, your triceps are experiencing the most tension when your elbow is fairly extended (straightened), which is in the mid to shortened range strength zone. Whereas, when your arms are overhead and you’re facing away from the cable or band, your triceps are experiencing the most tension when your elbows are more bent. And, since your arms are overhead, which stretches the triceps more, this part of the drop-set targets the triceps is in the lengthened to mid-range strength zone.
Cable One-Arm Biceps Curl
Attach a D-handle or PVC handle to a cable column that’s anchored low at or just above the floor, or use a resistances band, and perform these two exercises back-to-back on the same arm before switching hands and repeating with other arm.
Step 1: Face the cable or band and perform single arm biceps curls for 10-15 reps.
Step 2: Reduce the weight on the stack or reduce the stretch length or the band
Step 3: Face away from the cable or band and perform single arm face-away biceps curls for 10-15 reps.
Why it works
Your biceps are working the hardest when your forearm is at a 90-degree angle to the cable or band, as this is where you have the least mechanical advantage over the load.
When you’re facing the origin of the cable or band, your biceps are experiencing the most tension when your elbow is fairly bent, which is in the mid to shortened range strength zone. Whereas, when you’re facing away from the cable or band, your biceps are experiencing the most tension when your elbow is straighter (extended). And, since your arms are overhead, which is in the lengthened to mid-range strength zone.
References:
- Glass, Stephen & Armstrong, Ty. (1997). Electromyographical Activity of the Pectoralis Muscle During Incline and Decline Bench Presses. The Journal of Strength & Conditioning Research. 11. 10.1519/00124278-199708000-00006.
