Drop setting in body building entails the practice of doing a set of exercises targeting one muscle or muscle group with a heavy weight until complete exhaustion and then immediately taking up another set with a slightly lighter weight until complete exhaustion. Drop setting can be executed as a double-drop set where a body builder reduces the training weight only once, a triple-drop set where weights are reduced twice or a down-the-rack drop set where a body builder uses all consecutive dumbbells weights in a rack.

The rule-of-thumb in drop setting is to reduce the training weights with 10% for every consecutive set. Some body builders employ another way of drop setting by pulling 45 pound set of plates off when doing an exercise like squats using several of them. Actually, it’s also advisable to load consecutive smaller plates into the bar so as to reduce the average amount of dropped weight. Drop setting is time economising and energy efficient way for a body builder to train, especially when executing an abbreviated training or muscle maintenance program.

For a down the rack drop set, selectorized machines works well. If for example, the body builder is doing a laterals exercise for the shoulders, he or she can start the exercise with a weight size with which he or she can manage at least six reps with. Then in the next step he or she can pick the consecutive lighter set of dumbbell and start the reps all over again. The procedure should be repeated until the body builder gets to the last lightest dumbbell.

A body builder should simply reduce training weight without feeling confined to reduce the weight with only one dumbbell level because it’s allowed to drop weights while skipping some notches or dumbbells depending on the exercise at hand.

In the variation drop set, the body builder attempts to do the initial set while adopting the strongest possible variation of any exercise done such as declining bench presses and then going for power. The second drop can be done with the consecutive strongest variation such as a flat bench press and then and going for consciously feeling the target muscle, this time round.

In the third drop the body builder uses the consecutive weakest variation exercise like inclining bench presses using a firmly strict form. At this point, the body builder can also attempt the entire set process backwards starting with the very weakest variation exercise to the highest variation one.

The other type of drop setting is called the fibre sweep triple drop sets. The triple drop set used by body builders works in three distinct ways. In the first drop set body builders use an extremely heavy weight ranging at about 85-90 percent 1RM to execute two to three reps. the first set works on the relative muscle strength and the connective muscle tissue strength. The second drop set, involves using a lighter weight for eight to ten reps so as to build muscle mass and amplify circulation. The third drop set involves using the lightest weight to do six to eight rapid and explosive reps so as to stimulate the explosive fibres and neuromuscular body system.

Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

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