[{"data":1,"prerenderedAt":676},["ShallowReactive",2],{"lexique-en-dropset":3,"lexique-all-en":321,"lexique-trans-en-dropset":675},{"id":4,"title":5,"body":6,"description":311,"extension":312,"lang":313,"letter":314,"meta":315,"navigation":316,"path":317,"ref":12,"seo":318,"stem":319,"__hash__":320},"lexique/lexique/en/dropset.md","Dropset",{"type":7,"value":8,"toc":299},"minimark",[9,13,18,30,33,36,39,44,100,103,105,109,144,146,150,183,185,189,221,223,227,259,261,265,282,284,288],[10,11,5],"h1",{"id":12},"dropset",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,25,26,29],"p",{},"A ",[23,24,12],"strong",{}," consists of ",[23,27,28],{},"doing a set to failure, then immediately reducing the load and continuing without rest"," for one or more \"drops\". The goal: extend the time under tension and recruit fatigued fibers.",[31,32],"blockquote",{},[19,34,35],{},"💡 The dropset is one of the most powerful intensification methods for hypertrophy. But also one of the most exhausting.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"the-3-types-of-dropset","The 3 types of dropset",[45,46,47,63],"table",{},[48,49,50],"thead",{},[51,52,53,57,60],"tr",{},[54,55,56],"th",{},"Type",[54,58,59],{},"Description",[54,61,62],{},"Example",[64,65,66,78,89],"tbody",{},[51,67,68,72,75],{},[69,70,71],"td",{},"Single dropset",[69,73,74],{},"1 drop after failure",[69,76,77],{},"20 kg → failure → 15 kg → failure",[51,79,80,83,86],{},[69,81,82],{},"Double dropset",[69,84,85],{},"2 drops after failure",[69,87,88],{},"20 → fail → 15 → fail → 10 → fail",[51,90,91,94,97],{},[69,92,93],{},"Triple dropset (or \"drop-stripping\")",[69,95,96],{},"3+ drops",[69,98,99],{},"20 → 15 → 12 → 8 → fail at each step",[19,101,102],{},"Each drop typically reduces the load by 20-30%.",[37,104],{},[40,106,108],{"id":107},"benefits-of-the-dropset","Benefits of the dropset",[110,111,112,120,126,132,138],"ul",{},[113,114,115,116,119],"li",{},"✅ ",[23,117,118],{},"Maximum mechanical tension",": extended time under stimulus",[113,121,115,122,125],{},[23,123,124],{},"Fiber recruitment",": forces use of usually inactive fibers",[113,127,115,128,131],{},[23,129,130],{},"Strong metabolic stress",": massive lactate production = strong hypertrophic signal",[113,133,115,134,137],{},[23,135,136],{},"Maximal pump",": spectacular muscle congestion",[113,139,115,140,143],{},[23,141,142],{},"Time efficiency",": a dropset = volume of 2-3 normal sets",[37,145],{},[40,147,149],{"id":148},"limits-of-the-dropset","Limits of the dropset",[110,151,152,159,165,171,177],{},[113,153,154,155,158],{},"❌ ",[23,156,157],{},"Heavy fatigue",": very demanding for the nervous system",[113,160,154,161,164],{},[23,162,163],{},"Long recovery",": avoid 2 dropsets per session",[113,166,154,167,170],{},[23,168,169],{},"Risk of injury",": poor technique under fatigue",[113,172,154,173,176],{},[23,174,175],{},"Equipment required",": need easy access to multiple loads",[113,178,154,179,182],{},[23,180,181],{},"Not suitable for compound lifts",": too risky on squat/deadlift",[37,184],{},[40,186,188],{"id":187},"how-to-use-the-dropset-correctly","How to use the dropset correctly",[110,190,191,197,203,209,215],{},[113,192,115,193,196],{},[23,194,195],{},"End of session only",": avoid before main lifts",[113,198,115,199,202],{},[23,200,201],{},"1-2 dropsets per muscle",": not on every exercise",[113,204,115,205,208],{},[23,206,207],{},"Isolation exercises",": machines, dumbbells",[113,210,115,211,214],{},[23,212,213],{},"Hypertrophy rep range",": 8-12 reps starting point",[113,216,115,217,220],{},[23,218,219],{},"Cycle",": don't do them every session, alternate weeks",[37,222],{},[40,224,226],{"id":225},"best-exercises-for-dropsets","Best exercises for dropsets",[110,228,229,235,241,247,253],{},[113,230,231,234],{},[23,232,233],{},"Leg extension, leg curl",": machines, easy to drop",[113,236,237,240],{},[23,238,239],{},"Lat pulldown, row",": easy to change weight on the cable stack",[113,242,243,246],{},[23,244,245],{},"Bicep curl, triceps push-down",": dumbbells or cable",[113,248,249,252],{},[23,250,251],{},"Lateral raises, front raises",": dumbbells from heavy to light",[113,254,255,258],{},[23,256,257],{},"Calf raises",": machine, simple to drop",[37,260],{},[40,262,264],{"id":263},"common-mistakes","Common mistakes",[110,266,267,270,273,276,279],{},[113,268,269],{},"❌ Doing dropsets on every exercise (overtraining)",[113,271,272],{},"❌ Doing them on squat or deadlift (high injury risk)",[113,274,275],{},"❌ Resting too long between drops (it's not a dropset anymore)",[113,277,278],{},"❌ Sacrificing technique for an extra rep",[113,280,281],{},"❌ Putting them at the start of the session",[37,283],{},[40,285,287],{"id":286},"key-takeaways","Key takeaways",[19,289,290,291,294,295,298],{},"The dropset is ",[23,292,293],{},"a powerful method for hypertrophy at the end of session",". Use it 1-2 times per muscle group, on isolation exercises, with proper technique. ",[23,296,297],{},"Quality > quantity. Strategic, not systematic",".",{"title":300,"searchDepth":301,"depth":301,"links":302},"",2,[303,305,306,307,308,309,310],{"id":42,"depth":304,"text":43},3,{"id":107,"depth":304,"text":108},{"id":148,"depth":304,"text":149},{"id":187,"depth":304,"text":188},{"id":225,"depth":304,"text":226},{"id":263,"depth":304,"text":264},{"id":286,"depth":304,"text":287},"A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","md","en","D",{},true,"/lexique/en/dropset",{"title":5,"description":311},"lexique/en/dropset","9UzZkYGLrRwhyZkKYjTRjlIbSh9dQUyd9uD_qfUrK1k",[322,326,330,334,338,342,346,350,354,358,362,366,370,374,378,382,386,390,394,398,402,406,410,414,418,422,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659,663,667,671],{"title":323,"description":324,"slug":325},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":327,"description":328,"slug":329},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":331,"description":332,"slug":333},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":335,"description":336,"slug":337},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":339,"description":340,"slug":341},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":343,"description":344,"slug":345},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":347,"description":348,"slug":349},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":351,"description":352,"slug":353},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":355,"description":356,"slug":357},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":359,"description":360,"slug":361},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":363,"description":364,"slug":365},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":367,"description":368,"slug":369},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":371,"description":372,"slug":373},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":375,"description":376,"slug":377},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":379,"description":380,"slug":381},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":383,"description":384,"slug":385},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":387,"description":388,"slug":389},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":391,"description":392,"slug":393},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":395,"description":396,"slug":397},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":399,"description":400,"slug":401},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":403,"description":404,"slug":405},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":407,"description":408,"slug":409},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":411,"description":412,"slug":413},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":415,"description":416,"slug":417},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":419,"description":420,"slug":421},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":5,"description":311,"slug":12},{"title":424,"description":425,"slug":426},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":428,"description":429,"slug":430},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":432,"description":433,"slug":434},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":436,"description":437,"slug":438},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":440,"description":441,"slug":442},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":444,"description":445,"slug":446},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":448,"description":449,"slug":450},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":452,"description":453,"slug":454},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":456,"description":457,"slug":458},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":460,"description":461,"slug":462},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":464,"description":465,"slug":466},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":468,"description":469,"slug":470},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":472,"description":473,"slug":474},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":476,"description":477,"slug":478},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":480,"description":481,"slug":482},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":484,"description":485,"slug":486},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":488,"description":489,"slug":490},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":492,"description":493,"slug":494},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":496,"description":497,"slug":498},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":500,"description":501,"slug":502},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":504,"description":505,"slug":506},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":508,"description":509,"slug":510},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":512,"description":513,"slug":514},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":516,"description":517,"slug":518},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":520,"description":521,"slug":522},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":524,"description":525,"slug":526},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":528,"description":529,"slug":530},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":532,"description":533,"slug":534},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":536,"description":537,"slug":538},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":540,"description":541,"slug":542},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":544,"description":545,"slug":546},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":548,"description":549,"slug":550},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":552,"description":553,"slug":554},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":556,"description":557,"slug":558},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":560,"description":561,"slug":562},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":564,"description":565,"slug":566},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":568,"description":569,"slug":570},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":572,"description":573,"slug":574},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":576,"description":577,"slug":578},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":580,"description":581,"slug":582},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":584,"description":585,"slug":586},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":588,"description":589,"slug":590},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":592,"description":593,"slug":594},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":596,"description":597,"slug":598},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":600,"description":601,"slug":602},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":604,"description":605,"slug":606},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":608,"description":609,"slug":610},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":612,"description":613,"slug":614},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":616,"description":617,"slug":618},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":620,"description":621,"slug":622},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":624,"description":625,"slug":626},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":628,"description":629,"slug":630},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":632,"description":633,"slug":634},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":636,"description":637,"slug":638},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":640,"description":641,"slug":642},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":644,"description":645,"slug":646},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":648,"description":649,"slug":650},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":652,"description":653,"slug":654},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":656,"description":657,"slug":658},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":660,"description":661,"slug":662},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":664,"description":665,"slug":666},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":668,"description":669,"slug":670},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":672,"description":673,"slug":674},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":12,"en":12,"es":12,"fr":12,"it":12,"pt":12},1784214981864]