Drop sets are an effective way to increase muscle fatigue and promote muscle development, but they can be intense and aren’t suitable for everyone. Typically, a drop set counts as one set, even though you reduce the weight several times.
Understanding Drop Sets
Drop sets are a great training protocol that you can incorporate into your workout routine.
Gradually decrease the amount of weight you lift in consecutive sets without resting.
The main objective here is to continue the exercise past the point of initial muscle fatigue.
However, when we say “set”, this does not count as an additional set, but rather as an extension of the original working set.
In other words, A drop set always counts as one set.
The main reason for performing drop sets is to increase muscular endurance and promote muscle growth.
This is accomplished by completely fatigueing the muscle fibers.
However, while drop sets may increase strength, Journal of Sports Medicine and Physical FitnessThis shows that simply performing regular heavy sets can lead to greater strength gains.
Drop sets are suitable for beginners, intermediate and advanced exercisers, but should be used with caution to avoid overtraining.
Plus, it can be applied to almost any exercise, increasing the intensity and efficiency of your training.
To get the most out of your workouts, always maintain proper form.
The most common use for drop sets
Personally, I mostly use drop sets on the last set of an exercise.
My standard protocol involves performing a total of three drop sets after the final working set, ensuring the number of repetitions remains the same.
Additionally, you will typically decrease the weight by about 10-30% for each subsequent drop set.
Below is an example of a barbell bicep curl.
| Barbell Bicep Curl: Single Drop Set Method | ||
|---|---|---|
| set | repetition | Weight |
| 1 | 8-12 | 70 pounds |
| 2 | 8-12 | 70 pounds |
| 3 + 3 Drop Set | 8-12 | 70 pounds ➡️ 50 pounds ➡️ 40 pounds ➡️ 30 pounds |
| Courtesy of mybodyweightexercises.com | ||
However, a final work set that includes three drop sets will only count as one set, not four total sets.
Realistically speaking, “real” sets (for lack of a better word) should be performed with maximum weight, intensity, and repetitions.
Drop sets are a way to get a little extra juice out of your muscles when they’re fatigued and nearing their limit by incorporating the same movements with lighter weights.
Therefore, the biceps workout above would only be three sets instead of six.
The “Drop Set Every Set” Method
The drop set every set method is exactly what it sounds like: you perform a drop set for every set of each exercise throughout your entire routine.
This significantly increases the intensity and volume of your training.
Essentially, the goal is to fatigue your muscles with different resistance levels.
This improves muscle endurance and growth by providing different stimulation to your muscles in one session.
This is extremely effective for building muscle, but there are some caveats.
First, you need to consider your overall training intensity, training volume, and recovery to avoid overtraining.
Therefore, I would recommend that the drop set method for each set only be used by experienced lifters, especially those trying to break out of a plateau.
You can also use this method if you want to temporarily increase your training.
Therefore, we do not recommend beginners to try this method, and you should avoid training this way more than two days a week.
Make sure you leave at least 72 hours between these two sessions and train as normal for the rest of the week.
Finally, pay attention to your recovery and how you feel in the gym – if you’re constantly feeling fatigued or your training sessions are suffering, there’s no point in continuing.
| Barbell Bicep Curl: Drop Set Every Set | ||
|---|---|---|
| step | repetition | Weight |
| Initial Setup | 8-12 | 70 pounds |
| Drop Set 1 | 8-12 | 50 pounds |
| Drop Set 2 | 8-12 | 30 pounds |
| Courtesy of mybodyweightexercises.com | ||
As you can see from the table, I reduced the number of drop sets from three to two.
This workout will only consist of three working sets instead of nine total sets.
Now, you could try any set method with 3 drops per set, but that would be a lot of intensity and volume.
So, although this is something you can gradually get used to, it’s best to tread cautiously and reduce the number of drop sets until your body gets used to this type of training.
This is also a great time to check out my article discussing whether you should Do Biceps Curls While Sitting or Standing.
Key learning points
- A drop set counts as one set.
- In drop sets, you decrease the weight in subsequent sets without taking a break between sets.
- It’s a great way to increase muscle endurance and growth.
- The most common way to use drop sets is to incorporate them into the last set of a particular exercise.
- I usually do three drop sets after the last set of an exercise.
- You can also use the “drop set every set” method, which means doing a drop set every other set. I usually only do 2 drop sets using this method.
- Drop sets every set is an advanced training method and beginners should avoid it.
- Do not perform “drop sets every workout” more than twice a week, and train normally the rest of the week.
- Pay attention to your recovery and make sure you don’t ruin your training by overtraining.
One of the biggest benefits of drop sets is that they increase metabolic stress and promote muscle growth. Essentially, you’re burning fat while building muscle, which is exactly what this workout is all about. Muscle Training Program.
Hi, I’m Partha, the owner and founder of My Bodyweight Exercises. I’m a Level 3 Personal Trainer with the British Register of Exercise Professionals and a Certified Strength and Conditioning Specialist. I’ve been going to the gym regularly since 2000 and training clients since 2012. My goal is to help you achieve your body composition goals.
