What Is a Drop Set?
A drop set is a resistance training technique where you perform an exercise to muscular failure, then immediately reduce the weight by 20-30% and continue without rest. This can be repeated 2-3 times within a single set. The result is significantly greater mechanical tension and metabolic stress compared to a conventional set.
The concept is not new -- bodybuilders used drop sets as early as the 1940s. But only in the past decade have studies confirmed that this technique genuinely works for building muscle mass (Schoenfeld & Grgic, 2018).
Who Are Drop Sets For?
Intermediate to advanced trainees who want to build muscle mass in less time. Beginners should first develop proper technique with standard sets.
TL;DR
- Drop sets build similar or greater muscle mass compared to traditional sets, but in less time (Fink et al., 2018)
- Enough is enough -- 1-2 drop sets per exercise in the last set
- Best exercises for drop sets: machine and cable exercises (fast weight changes)
- Not suitable for compound lifts (squats, deadlifts, bench press) -- safe technique suffers when fatigued
- Plan 1-2 drop set days per week, not every session
- Protein supplementation (BCAA or whey) before or after training supports recovery
The Science Behind Drop Sets
Schoenfeld & Grgic (2018) review found:
- Drop sets produce similar or greater muscle hypertrophy compared to traditional sets
- Primary mechanism: increased metabolic stress and accumulation of muscular fatigue
- Drop sets enable greater training volume in less time
Fink et al. (2018) showed:
- Over a 6-week period, drop sets increased muscle mass similarly to 3 traditional sets, but took 30% less time
- Strength gains were comparable -- drop sets did not sacrifice strength for size
Ozaki et al. (2018) pilot study confirmed:
- Muscle cross-sectional area increased significantly in the drop set group
- Muscular endurance improved more than in the traditional sets group
How to Perform Drop Sets Correctly
Step-by-Step Technique
1. Choose a weight for 8-12 reps to muscular failure
2. Immediately reduce weight by 20-30% -- no more, or tension will be too low
3. Continue without rest to the next failure point (usually 6-10 reps)
4. Repeat once more (optional) -- reduce again by 20-30%
5. Duration -- the entire drop set takes 60-90 seconds
Sample Programme (3 Days per Week)
Day A -- Chest and Shoulders:
- Machine chest press: 3 regular sets + 1 drop set (last set)
- Incline dumbbell press: 3 regular sets
- Cable lateral raises: 3 regular sets + 1 drop set
- Tricep pushdowns: 2 regular sets + 1 drop set
Day B -- Back and Biceps:
- Lat pulldown: 3 regular sets + 1 drop set
- Seated cable row: 3 regular sets
- Cable bicep curls: 2 regular sets + 1 drop set
Day C -- Legs:
- Leg press machine: 3 regular sets + 1 drop set
- Leg curl: 3 regular sets + 1 drop set
- Calf raise: 3 regular sets
Best Exercises for Drop Sets
| Exercise | Suitability | Reason |
|---|---|---|
| Machine exercises | Excellent | Fast weight changes, safe |
| Cable exercises | Excellent | Especially easy to adjust |
| Dumbbell exercises | Good | Need multiple dumbbell pairs nearby |
| Barbell compound lifts | Poor | Slow weight changes, safety risk |
Common Mistakes
1. Too many drop sets -- more than 2-3 drop sets per workout leads to overtraining and recovery issues.
2. Technique breakdown -- fatigue tempts you to cheat on reps. Keep form clean in every phase.
3. Too large a weight reduction -- a 50% drop means tension is too low. Stay in the 20-30% range.
4. Every workout with drop sets -- limit to 1-2 times per week to allow recovery.
5. Drop sets on squats and deadlifts -- these compound lifts demand perfect technique, which suffers under fatigue. Injury risk is too high.
Nutrition and Supplements to Support Drop Sets
Drop sets cause greater muscle damage than standard sets, meaning greater recovery demands:
- Protein: 1.6-2.2 g per kg bodyweight daily (Schoenfeld, 2010)
- BCAA or EAA: 5-10 g before training may support endurance
- Whey protein: 20-40 g after training to accelerate recovery
- Creatine: 3-5 g daily supports strength and recovery
Frequently Asked Questions
Are drop sets suitable for beginners?
Not recommended. Beginners should train with standard sets for 6-12 months first to develop proper technique and baseline strength.
How many drop sets per week should I do?
3-6 drop sets per week (across 1-2 workouts) is optimal. More may cause overtraining.
Do drop sets increase strength?
Modestly. Drop sets are best for muscle size (hypertrophy), not maximal strength. Heavy, low-rep sets develop strength more effectively.
Can I do drop sets with bodyweight exercises?
Yes, but reducing load is trickier. Use progressions: e.g., full pull-ups, then knee push-ups, then incline push-ups.
How long should I recover after a drop set workout?
At least 48 hours for the same muscle group. Drop sets cause greater muscle damage.
Local Angle
Most Estonian gyms (MyFitness, Gym!, Sparta, EstGym) are well equipped with machines that are ideal for drop sets. MaxFit offers training support supplements -- BCAAs, whey protein, and creatine. Free shipping from EUR 75 orders.
References
1. Schoenfeld BJ, Grgic J. (2018). Can drop set training enhance muscle growth? Strength and Conditioning Journal, 40(6), 95-98.
2. Fink J, Schoenfeld BJ, Kikuchi N, Nakazato K. (2018). Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength. Journal of Sports Medicine and Physical Fitness, 58(5), 597-605.
3. Ozaki H, Kubota A, Natsume T, et al. (2018). Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study. Journal of Sports Sciences, 36(6), 691-696.
4. Schoenfeld BJ. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
5. Goto K, Nagasawa M, Yanagisawa O, et al. (2004). Muscular adaptations to combinations of high- and low-intensity resistance exercises. Journal of Strength and Conditioning Research, 18(4), 730-737.
Browse MaxFit training supplements -- BCAAs, whey protein, and creatine.
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