Drop Sets for Biceps

[Grizzly Adams]

I tried doing a search but couldn't find anything.


Anyways, i want to incorporate drop sets into my bicep training but want to know a couple things before i do...

1. If i normally do 2 different bicep exercises of 3-4 sets on days i work my arms, should i only do 1 exercise while drop setting or is is ok to still do the other one using a normal 6-8 rep range? should i maybe go lighter, like 10-12?

2. Is three sets of drop sets too many? if im doing bicep d-bell curls should i do this:

warmup set
set 1: 6-8 reps
set 2: 6-8 reps
set 3: Drop set

.....or is it ok to drop set on all 3?

3. If you were going to (or already do) drop set with biceps on occasion, how would you set up your routine?



i just want to avoid over training so any help is really appreciated. keep in mind i do back the next day so i like to keep my bicep sets to around 6-9 total every week, depending on the rep range, since ill hit them again indirectly 24 hours later.

[Tyrbolift]

Under different conditions, goals, methods, dropsetting can be used anytime-anywhere. yes it's OK. Better to do them more toward the end of the workout than near the beginning, however.

[DJAuto]

I tried doing a search but couldn't find anything.


Anyways, i want to incorporate drop sets into my bicep training but want to know a couple things before i do...

1. If i normally do 2 different bicep exercises of 3-4 sets on days i work my arms, should i only do 1 exercise while drop setting or is is ok to still do the other one using a normal 6-8 rep range? should i maybe go lighter, like 10-12?

2. Is three sets of drop sets too many? if im doing bicep d-bell curls should i do this:
set 1: 6-8 reps
set 2: 6-8 reps
set 3: Drop set

.....or is it ok to drop set on all 3?

3. If you were going to (or already do) drop set with biceps on occasion, how would you set up your routine?



i just want to avoid over training so any help is really appreciated. keep in mind i do back the next day so i like to keep my bicep sets to around 6-9 total every week, depending on the rep range, since ill hit them again indirectly 24 hours later.

Is there any specific reason you are doing drop sets?

Anyway, it's fine to do drop sets with one exercise and then continue on with straight sets for the rest of your exercises. Yes to question two too.

I would do a set of 10, then drop to a weight and do more, and drop to a weight and do more....

A single drop or descending set is when you lower the weight once.

A double drop or descending set is when you lower the weight twice.

[Carmen0857]

3. If you were going to (or already do) drop set with biceps on occasion, how would you set up your routine?

I triead soemthing new today, kind of like a reverse drop set, and a drop set having to deal with reps rather than weight. Heres what I did:

Alternating Standing DB curls

Left: 1 rep
Right: 1 rep
Left: 2 reps
Right: 2 reps
Left: 3 reps
Right: 3 reps
Left: 4 reps
Right: 4 reps
Left: 5 reps
Right: 5 reps
Left: 6 reps
Right: 6 reps

I liked it, it was a good change of pace, just thought I'd throw this out there.

[Grizzly Adams]

Is there any specific reason you are doing drop sets?

i want to do something different because i feel like my my biceps are 'bored'. the rest of my body is progressing really well so i need something to shock my biceps and get them up to speed. feels like they're giving out when im doing rows and lat pulldowns too, like my back could knock out 2 more reps but my arms cant hang.

[Grizzly Adams]

I triead soemthing new today, kind of like a reverse drop set, and a drop set having to deal with reps rather than weight. Heres what I did:

Alternating Standing DB curls

Left: 1 rep
Right: 1 rep
Left: 2 reps
Right: 2 reps
Left: 3 reps
Right: 3 reps
Left: 4 reps
Right: 4 reps
Left: 5 reps
Right: 5 reps
Left: 6 reps
Right: 6 reps

I liked it, it was a good change of pace, just thought I'd throw this out there.

wow, never heard that before...must have killed. how many sets of that did you do? i cant imagine more than one or two.

[Carmen0857]

wow, never heard that before...must have killed. how many sets of that did you do? i cant imagine more than one or two.

I just did a warm up set and then two working sets, yea I never heard of doing it either, I just thought it up, lol, it was pretty good, you should give it a try.

[m0sh]

I usually use drops sets on my last set for biceps.. well depending on the excercise. I do 3 regular working sets and right after the last set drop half the weight and go to failure.