What is a dropset pin?

A dropset pin is a cleverly designed product that makes performing dropsets simple and efficient.

What are dropsets?
A dropset is a training technique where an exercise is performed with a certain weight as usual. Instead of stopping the exercise when the muscles fatigue in the first set, the weight is quickly reduced by about 10-25%, and the exercise continues with the lighter weight. This allows the athlete to usually perform 1-4 extra reps.

Are dropsets useful? When to use them?
There are three situations in which performing dropsets can be particularly beneficial:

1. Insufficient time under tension: When an exercise lasts less than 50 seconds, it may not provide enough stimulus for muscle growth. This often happens when weight increments on a machine are relatively large, so adding just one weight plate drastically reduces the time under tension.

2. Uneven strength curve of equipment: Some machines, like a compound row without a cam mechanism, may have a "sticking point," making full reps difficult after a few reps. Dropsets help by enabling additional full reps before fatigue sets in.

3. Variety in training: Some athletes prefer variation in their training, even if it primarily has a psychological effect.

In these situations, dropsets can contribute to more effective training.

The challenges of dropsets without a dropset pin
When training alone, you must leave the machine to move the pin in the weight stack. By the time you've done this and gotten back into position, too much time has likely passed between your first set and the dropset.

If you're working with a trainer, this is less problematic, but it remains inconvenient to manually change the pin position.

How does a dropset pin make dropsets easier?
A dropset pin is a self-ejecting weight stack pin. When the tension on the dropset pin decreases, it automatically ejects itself from the weight stack.

To set up a machine for dropsets with a dropset pin:

1. Place the dropset pin in the weight stack on the plate representing your heaviest starting weight.

2. Place the normal weight selection pin on the weight you want to use for the lighter dropset.

3. Once you start the exercise, the dropset pin is activated. It remains in place to hold your heaviest weight during the first set. When you gently lower the stack after fatigue, the reduced tension activates the spring mechanism of the dropset pin, causing it to eject. This leaves only the lighter weight, which is immediately ready for the dropset.

Dropset pins are often sold in pairs, allowing for a double dropset: the first dropset pin holds the heaviest weight, the second holds a medium weight, and after ejection, the normal pin remains for the lightest weight.

How does a dropset pin work?
A dropset pin works exactly as intended: it makes performing dropsets simple without wasting time. There are a few considerations to keep in mind:

1. You must use controlled movements and an appropriate speed, as recommended by the manufacturer:

   • Positive movement: 2 seconds

   • Pause: 1 second

   • Negative movement: 4 seconds

2. Do not use a "jerk" or "slam" movement and maintain constant tension on the muscle. Explosive reps can cause the dropset pin to eject prematurely.

This feature can even be seen as an advantage: if an athlete struggles to maintain a controlled tempo, the dropset pin can serve as a tool to teach better technique.

Potential issues and solutions
Sometimes a dropset pin may not eject correctly. This typically happens if the athlete doesn't properly lower the weight stack after the first set. If the stack is lowered too softly, the spring mechanism may activate but not generate enough force to fully eject the pin. This can be prevented by providing instructions for proper de-loading:

• Lower the weight under control.

• Lightly touch the weight stack and continue reducing the force gradually without interruption.

When this method is followed, the dropset pin will always eject correctly at the right moment in the set.

Equipment requirements
Dropset pins are designed for selectorized fitness equipment with a +3/8” diameter stack pin. Keep the following requirements in mind:

• There must be at least 60 cm of free space for the weight stack to eject the dropset pin.

• Machines with a protective cover must provide enough space for the pin through the full range of motion.

By following these guidelines, you can fully benefit from the advantages of a dropset pin and take your training to the next level.