How to Do Drop Sets on Machines, Without Losing the Set
A drop set is one set taken close to failure, followed straight away by more reps at a lighter weight, usually 20 to 30 percent less, with little or no rest between the drops. Machines are the easiest place to do them, because moving a pin is faster than stripping plates. To do one well, set every drop before you start, keep it to one or two drops, and hold the same seat, range and tempo in every drop, so the extra reps train the muscle rather than a sloppier version of the lift.
What is a drop set, and does it work?
On a normal set, you stop when you cannot do another good rep. On a drop set, that is the halfway point. You lighten the load straight away and keep going, so the muscle keeps working after it would normally stop.
Research on drop sets finds muscle growth similar to regular sets, in less time. That makes them a tool for efficiency, not magic. They are useful when your session is short, on isolation exercises at the end of a workout, and on muscles that respond well to high effort and a lot of reps, like the shoulders, arms and calves.
They are also demanding. A drop set on every exercise leaves you sore and slow to recover. Most lifters use them on the last set of one or two exercises a session.
How do you set up a drop set on a machine?
The rest between drops should be as short as it takes to change the weight. On a weight stack machine, that means setting everything up before the first rep.
1. Choose your working weight. A weight you can lift for about 8 to 12 good reps. 2. Choose your drop weights. Each drop around 20 to 30 percent lighter than the one before. 3. Set the pins. The lowest pin in a weight stack decides the weight. Put the machine's own pin at your lightest weight, then put a drop pin lower in the stack, at your working weight. 4. Do the set. Rep until you are one or two reps short of failure. 5. Drop and continue. With the stack at rest, release the lower pin, and you are at the lighter weight. Go again straight away.
Doing this with a normal pin means getting up, finding the hole and walking back, and by the time you sit down, the drop has lost its point. PR Grip Drop Set Pins are made for this moment. The spring-loaded release lever pulls the pin back out of the stack when you press it, so you drop without leaving the seat. The shaft is 9 mm stainless steel and fits 10 mm and 3/8 inch weight stack holes. Two pins give you two drops on one machine, or one drop each on two machines side by side for a superset.
How much weight should you drop, and how many times?
Keep it simple. One or two drops cover almost every goal.
| Drop set | How it runs | Good for |
|---|---|---|
| Single drop | Work set, one drop of 20 to 30 percent | The default; easy to recover from |
| Double drop | Work set, two drops of 20 to 30 percent each | Short sessions, smaller muscles |
| Mechanical drop | Same weight, switch to an easier version of the exercise | Cables and dumbbells, where the load stays the same |
A drop of 20 to 30 percent usually buys another 4 to 8 reps. If you can do many more than that, the drop was too big. If you only manage one or two, it was too small.
Which machines work best for drop sets?
Any machine with a weight stack works well, because the weight changes with a pin. The best choices are exercises you can take close to failure safely, without a spotter:
- Lat pulldown and seated row
- Chest press and shoulder press machines
- Leg extension and leg curl
- Cable stations, from pushdowns to lateral raises
Plate-loaded machines work too, but stripping plates takes longer, so a training partner helps. With dumbbells, lifters run the rack instead: work down the row of dumbbells one pair at a time.
On a cable station, the same fast drop suits lateral raises. Here is how to set up a cable lateral raise, and which attachment to use.
How do you keep your form together as you tire?
A drop set is only worth doing if the extra reps look like the first ones. As you tire, the easy fix is to shorten the range, speed up, and shift in the seat to find a stronger position. All three move the work away from the muscle you meant to train.
- Same range. Every rep of every drop goes the full distance you used on the first rep.
- Same tempo. Control the way down, even in the last drop.
- Same seat. Your hips and back stay where you set them.
The last one is the hardest to hold, because fatigue makes every seat feel slippery. On a chest press, a row or a leg press, tired lifters slide along the pad and lose the position they built. Here is how to stop sliding on gym machines.
“Chest press, row, leg press, seated calves in one session. Moved the mat with me. Four machines, zero slip.”
The PR Grip mat on the seat or back pad holds you in place through the last drop. With your position fixed, the pins do the rest.
Frequently asked questions
What is a drop set?
A drop set is a set taken close to failure, followed straight away by more reps at a lighter weight, with little or no rest in between. Most lifters use one or two drops of 20 to 30 percent each.
How much weight should you drop in a drop set?
Around 20 to 30 percent per drop. That usually gives you another 4 to 8 reps. If you get many more, drop less next time; if you get only one or two, drop more.
How many drop sets should you do?
For most lifters, one drop set on the last set of one or two exercises per session is enough. Drop sets are hard to recover from, so they work best as a finisher.
Are drop sets good for muscle growth?
Research finds drop sets build muscle about as well as regular sets, in less time. They are a good choice when your session is short or on isolation exercises at the end of a workout.
Can you do drop sets alone on a machine?
Yes. On a weight stack machine, set your drop weights before the first rep, so each drop only takes a moment. With the lightest weight on the machine's pin and the heavier weight on a pin below it, you drop by releasing the lower pin.