DROP-SETS & SUPER-SETS... Expert training methods.

Super-sets don't mean lifting like Henry Cavill & drop-sets don't mean dropping weights loudly like you tw*ts in the gym (you know who you are). In fact, if you lift weights, these two methods are no-brainer tools to add to your arsenal. There are 3 main reasons that come to mind for using them: to break through a plateau, if you are bored in the gym, or if you're short on time. I'd like to explain what they are, how they work, & when to (or not to) use them.

Super-sets

Chances are you've used these without even knowing, they are simple & can be incredibly useful. Here's how they work: pair 2 contrasting exercises together, doing one straight after the other before resting. You save time with these & can make your workouts more interesting. This is because you only rest once over two sets, & whilst completing set 2, muscle groups used in set one get extra rest. It is worth noting, this only works if your exercises are for different muscle groups (e.g. bench press & pull ups) to ensure each muscle group can rest enough between sets. Here's what it might look like:

1. LEG EXTENSION

2. SEATED ROW

   • REST

3. LEG EXTENSION

4. SEATED ROW

   • REST

   
   

Drop-sets

Drop-sets are a little more complex. They work best when you need some extra reps to ensure you've sufficiently stimulated a muscle group, or when you're unable to complete the set (because you are trying to bridge a gap to a higher weight for example). I use them most near the end of a workout to help hit failure, they work as follows: choose a weight which enables you to complete 4-8 reps of the set exercise. Once you hit failure, drop the weight by 10-30% & immediately continue until failure once more (you should get another 4-6 reps out). These are a great tool for bursting through a plateau, here's what they would look like:

1. 4-8 REPS AT FULL WEIGHT

2. 4-6 REPS AT 70-90% WEIGHT

   • REST

I have a super-set pairings sheet available if you want some guidance, so get in touch & I'll send it over. Thanks for reading, you're a legend. If you want more, have an explore of the posts below. I'll be back in a week with more :)

Elliot Hutchinson // 06.07.2025

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