If you are looking to speed up muscle growth and push past plateaus, drop sets might be exactly what you need.
This high-intensity training method has long been used among bodybuilders and dedicated gym rats due to its ability to exhaust muscles and stimulate muscle hypertrophy.
Brutal yet simple, drop sets can take your chest, arm, or leg workouts to the next level.
One question I hear a lot from lifters is whether their performance drops off from set to set. The short answer is yes. It is common to notice fewer reps on the second, third, or even fourth set compared to the first.
As a lifter and strength coach, I find that understanding what a normal level of drop-off is can be very useful. If your numbers are not falling as much as expected, it may be a sign that you are not pushing your sets close enough to failure.
In this article, we are going to dive deeper into drop sets, unpack the benefits, and explain when you should use them in your training.
Disclaimer: This article is for informational purposes only and should not be used to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
What are Drop Sets?
Drop sets are a resistance training technique widely used by bodybuilders and strength athletes because they allow you to reach muscular fatigue more quickly than traditional straight sets.
The method is simple, as you need to perform as many reps as possible with proper form until your muscles fatigue. As soon as you hit that point, reduce the weight and continue the exercise without resting.
This cycle of lowering the load and pushing to fatigue can be repeated two to three times within the same set.
By progressively dropping the weight, you can push your muscles beyond the limits of a single load, creating greater fatigue and stimulation for muscle growth.
4 Benefits of Drop Sets
There are many benefits to training this way. And the great thing is, the training technique can be used by anyone.
Just remember that drop sets are more of an advanced type of strength training that is not ideal for someone who is literally just starting out.
Below, let’s look at some of the benefits you can experience when utilizing drop sets in your routine.
1. Fast muscle growth
If building muscle is your goal, drop sets are one of the most effective techniques you can use. Muscle hypertrophy is a primary reason lifters incorporate them into training, since the added stress on the muscle leads to noticeable size gains in less time.
Research comparing drop sets to traditional straight sets has shown that drop sets result in greater muscle growth. It’s all about how your muscles engage fibers.
When you do a heavy set, you exhaust certain fibers, but by dropping the weight and continuing the exercise, your body has to bring in bigger, fast-twitch fibers. These fibers have the most potential for growth, making drop sets a great way to build size.
2. Better work capacity
Work capacity refers to your ability to handle more reps and sets in a single workout. While many people associate it only with muscular endurance, it is much broader than that.
Drop sets naturally test and improve work capacity.
By forcing your muscles to keep working past the initial point of fatigue, you extend the time under tension and the overall stress placed on the body.
With consistent use, your body adapts by increasing its ability to sustain higher levels of intensity. This not only improves endurance but also creates a greater stimulus for muscle growth.
3. They are safe
Drop sets allow you to train at a high intensity while using lighter weights, which can help reduce the risk of injuries that often come from constantly pushing heavy loads.
You still get the muscle-building benefits of fatigue and volume, but with less strain on your joints and connective tissues.
4. They help break plateaus
It is common to hit a plateau in muscle growth and strength once you settle into a consistent training routine. Progress slows because your body adapts to the stress it already knows.
When you introduce variety, such as drop sets, you force your muscles to work in new ways.
How to Incorporate Drop Sets in Your Workout?
One of the most common strategies I use is to save drop sets for the final set of an exercise. That way, I can push the muscle to full fatigue without draining myself too early in the workout.
From my own experience, there’s really no denying that drop sets are incredibly taxing. I would not program them for myself or my clients every day of the week. They demand a lot from the body and require recovery time.
Overusing them can quickly lead to burnout, excessive soreness, or even injury.
Once a week is usually enough, although you can use them more frequently, if necessary, depending on your training goals.
Research also offers some helpful guidelines for structuring drop sets:
- Load reduction: 15%-25% each drop
- Rest intervals: minimal to none
- Volume: 1-3 drops per set
- Tempo: 1-3 seconds for both concentric and eccentric movements
Author Bio:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, over 100 magazines, and he has authored more than 25 published books.
