What are Drop Sets and Pyramid Sets?

You may have noticed a Drop Set (DS), Pyramid Set (PS) or Full Pyramid Set (FPS) included in your workouts. So what does this mean?

A Drop Set is a technique where you'll decrease your weight while increasing your reps.

When completing a Drop Set, you'll start with a heavier weight and complete the number of reps given. You'll then immediately decrease the weight you're using and complete the next number of reps, then repeat again for all the reps in your set. There should be little to no rest between these sets.

For example: Perform 8 reps with a heavier weight, drop the weight and perform 10 reps, drop the weight again and perform 12 reps. That will be one complete set. Then you'll repeat this process for the specified number of sets.

Pyramid Set is a training method where you'll increase your weight and decrease your reps with each new set. It's essentially the opposite of a Drop Set.

When completing a Pyramid Set, you will start with a lighter weight and complete the number of reps given. You'll then immediately increase the weight you're using and complete the next number of reps. Repeat this process again until you've completed the given number of sets and reps. There should be little to no rest between these sets.

For example: Perform 15 reps with a lighter weight, increase the weight and perform 12 reps, increase the weight again and perform 10 reps. That will be one complete set. Then you'll repeat this process for the specified number of sets.

When completing a Full Pyramid Set, you will increase your weight as you decrease your reps, and decrease your weight as your reps increase.

Always start with a lighter weight and complete the first number of reps given. Then immediately increase the weight and complete the next number of reps. Then repeat this process again until you have reached the middle of the pyramid. From there, you will start to decrease your weight as your reps increase back to starting position.

If you have an FPS that reads 8,6,4,4,6,8, you would complete as per below.

Perform 8 reps with a lighter weight, increase the weight and perform 6 reps, increase the weight again, and perform 4 reps. Then complete this again but in reverse, 4 reps at the same weight, 6 reps at a lower weight, then 8 reps at the starting weight. Keep in mind that these are tough so take the necessary time to recover between lifts.

Drop Sets and Pyramid Sets can super tough so take some time to find the right weight that works for you!


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