What is thedifference?
In a drop set you lower the weight and keep going right away. In a superset you do two exercises back to back without rest. In rest-pause you pause for 10 to 20 seconds and continue with the same weight.
All three make your workout more intense without costing much extra time. But they work in different ways and suit different goals.
The three techniquesside by side.
| Technique | How it works | Best for |
|---|---|---|
| Drop set | To (near) failure, 20 to 30% less weight, keep going. 2 to 3 drops. | Muscle growth and a big pump |
| Superset | Two exercises straight after each other, then rest. | Saving time and more volume |
| Rest-pause | To (near) failure, 10 to 20 seconds rest, same weight, repeat 2 to 3 times. | Strength and muscle growth with heavy weights |
How adrop set works
You do a set until you can (almost) not do another rep. Then you lower the weight by about 20 to 30% and keep going without a break. You repeat that 1 to 3 times.
On a stack machine, moving the pin often takes longer than the drop itself. With a drop set pin you drop the weight in one second without getting up. You'll find examples and programs in our drop set training program.
How asuperset works
You do two exercises straight after each other and only rest afterwards. There are two types:
- Antagonist superset: opposing muscle groups, like a biceps curl and a triceps pushdown. One muscle rests while the other works.
- Same muscle group: for example bench press followed by dumbbell flyes. This is harder and creates more fatigue in one muscle.
Supersets are especially useful when you're short on time. You do the same work in fewer minutes.
Howrest-pause works
You pick a heavy weight you can do about 6 to 10 reps with and go to (near) failure. Then you rack the weight, breathe for 10 to 20 seconds and do a few more reps with the same weight. You repeat that 2 to 3 times.
Because the weight stays heavy, rest-pause is a good choice if you want to build strength as well as muscle. Only use it on exercises you can safely rack, like machines and dumbbells.
Which techniquesuits you?
Choose a drop set
If you want maximum muscle growth and pump, especially on machines and isolation exercises.
Choose a superset
If you're short on time or want to train two muscle groups efficiently in one block.
Choose rest-pause
If you want to keep lifting heavy and still squeeze extra volume out of one set.
Not everything at once
Only use these techniques on the last set of an exercise, and not on every exercise. They are hard on your recovery. Once or twice per workout is enough.
Drop in1 second.
PUMPSETZ Dropset Pins
€19.95 -
- Drop the weight without getting up
- Works on virtually all stack machines
- Storage pouch included
- No training partner needed
Questions aboutdrop sets, supersets and rest-pause.
Which is better for muscle growth: drop sets or supersets?
Can you combine drop sets and supersets?
How long do you rest in rest-pause?
Are these techniques suitable for beginners?
Program
Drop set training program
From beginner to advanced.
Exercises
Best drop set exercises
Per muscle group, on machines.
Explainer
How does a drop set pin work?
Set up in 30 seconds.