Have you ever finished a set at the gym and thought, “Phew, I’m totally pumped, but I feel like I have a little more left in the tank”? Then reverse drop sets are your new best friend for muscle building.
This creative technique lets you push yourself by immediately upping the weight after your working sets to overload the muscle. Sound intriguing? Read on to learn how reverse drops can take your training to the next level!
What is a Reverse Drop Set?
A reverse drop is kind of like a hardcore version of a traditional drop set. In a regular drop set, you would lower the weight after reaching muscle failure and bang out more reps by sacrificing load. They are a great way to challenge yourself, get more volume, and pump the muscles up.
But in a reverse drop, you:
- Complete your set with a moderate weight to almost failure
- Rest just 15-20 seconds
- Increase the load by 20-25%
- Crank out as many full-range reps as possible
- Finish up with partials until you’re totally gassed
So you get the benefits of drops plus an extra hypertrophy boost from using heavier weight and mechanical tension!
Why Bother with Reverse Drops?
- Hits muscle groups that lack tension in the lengthened position (like lateral raises)
- Builds badass muscle with heavier loads
- Lets you tap into hidden strength reserves
- More fun than regular training!
Basically, it takes you to the next level when normal sets start to feel too easy, and you need more muscle stimulus.
Pro tip: Save reverse drops for exercises done with dumbbells, cables, and some machines. Avoid barbells or tricky equipment changes that could slow you down and make them less effective.
How to Integrate Reverse Drops
Want to work this kickass technique into your current program? Here are some guidelines:
- Select exercises that let you quickly increase weight, like cables and dumbbells
- Use reverse drops at the end of your workouts as finishers
- Allow sufficient rest between heavy compound movements
- Start conservatively (just a 10-20% increase) to assess tolerance
Good candidate moves are lateral raises, cable rows, and leg extensions – lifts that lack tension in the bottom position. Avoid deadlifts, squats, and other super-taxing moves for a reverse drop debut.
Aim for 8-10 solid reps on your first set, leaving 1 or 2 reps “in the tank.” Then bump that weight up for your reverse dropset!
Setting Yourself Up for Success
- Don’t go to complete failure on the first set
- Make sure you can increase the weight quickly
- Focus on controlled form for those first heavier reps
- Use a spotter if needed as fatigue sets in
The key is leaving just enough juice to up the ante with more weight without compromising technique or safety. Leaving 1-2 reps “in the hole” on set one is perfect. Don’t take that set to failure!
Common Mistakes to Avoid
Even seasoned gym rats should be cautious when trying something new, like reverse drops, for the first time. Here are some key errors to avoid:
- Sacrificing form/control as fatigue sets in
- Attempting without a spotter when needed
- Severely overestimating max weight capacity
- Insufficient warmup before the drop set
- Going to complete failure on your first set
Making these mistakes could compromise safety, performance, and gains – so make sure you progress slowly and focus on quality execution.
Still Unsure About Reverse Drop Sets?
It’s cool; this creative set style definitely isn’t for everyone! But if you love experimenting with new workouts and are ready to push past plateaus, try reverse drops at the end of your usual sets and see what happens.
You might surprise yourself with how much energy you still have left in the tank when you flip the script on traditional training. And it feels pretty badass to keep adding weight as you chase new gains.
Start conservatively with a lighter bump in weight to assess how your body handles these uniquely demanding sets. Ensure you have a spotter handy until you know what you’re capable of.
Reverse drops require focus, guts, and smart programming, but the pump and sense of accomplishment are worth it. And your muscles will thank you later for the sweet hypertrophy gains!
You might also like our article about Drop Sets Vs Pyramid Training!
