In the following article, we analyze the existing scientific evidence of Drop Sets as a strength training method. This knowledge is of utmost importance for Strength and Conditioning professionals.

What are drop sets in strength training?

Drop Sets in strength training, also known as Descending Sets or Broken Sets, are an advanced strength training method (1,2). This training tool consists of initially performing a set with a high load, low repetitions, and taken to muscular failure.

Immediately after, without rest time, the load is reduced by 20-40% of the total weight and the maximum number of repetitions is performed again (1,3,4).

On the other hand, the goal of this technique is to maximize muscle mass and strength gains (2,4). Specifically, the pursuit of these goals is achieved through the exhaustion of high-threshold motor units (1,2), mechanical capillary compression, restricted blood flow, and acute intramuscular hypoxia (4).

Drop sets, also known as descending sets, are a weightlifting strategy where after performing a set to muscular failure, the weight is reduced, and the exercise is continued until failure is reached again.

“Drop sets are a powerful intensification technique that allows working the muscles beyond failure, enhancing hypertrophy and muscular endurance.”

If you want a complete drop sets routine based on scientific evidence, you can download it below

Rutina de entrenamiento Drop Sets

DESCARGAR

El Programa de Entrenamiento con drop sets, es una rutina enfocada a maximizar tu ganancia de masa muscular, empleando un método respaldado por la ciencia.

Esta herramienta del entrenamiento consiste en realizar inicialmente una serie con carga elevada, bajas repeticiones y llevadas al fallo muscular. Inmediatamente después, sin tiempo de descanso, se reduce la carga entre un 20-40% del peso total y se vuelve a realizar el máximo número de repeticiones.

Strength training methods

There are numerous classifications regarding strength training methods. However, we will use the organization of training methods by Thibaudeau & Schwartz (5), which differentiates between:

Eccentric training methods: referring to those procedures that emphasize the eccentric part of the movement.
- Sub-maximal.
- Maximal and near-maximal.
- Supra-maximal.
Concentric training methods: alluding to those procedures that emphasize the concentric part of the movement, involving eccentric and isometric actions.
- Repetitive (Drop Sets).
- Maximal.
- Dynamic.

What does science say about drop sets?

We analyze what scientific studies say about drop sets.

Firstly, these authors conclude by saying that the current literature is equivocal regarding whether training with drop sets provides a greater hypertrophic benefit, at least when the total training volume is equated.

Moreover, the evidence to date has considerable heterogeneity in their designs and the training status of the subjects. However, the following practical applications and benefits of this training tool can be extracted:

Intriguing strategy to enhance muscle gains.
Combination of high muscle activation and metabolic stress.
Stimulation of type I fibers.
Appropriate method during hypertrophy or muscular endurance phases.
Increase in training volume (including Time Under Tension or TUT) without increasing the total duration.
The threshold will invariably be individual-specific, and programming should consider genetic and environmental factors.
Drawbacks after continued use over time.
- Chronic hormonal alterations.
- Decrease in resting levels of insulin-like growth factor 1.
- Attenuation of testosterone concentrations.
- Overtraining.
- Psychological exhaustion.

Scientific studies on drop sets

On the other hand, Ozaki et al., (6) investigated the effects of a single set (high load; 80% of 1RM) with additional Drop Sets (low load; 30% of 1RM) on strength, endurance, and muscle size in untrained young men.

The concentric Dumbbell Curl was developed to muscular failure for 8 weeks (2-3 times/week). Additionally, each arm was randomly distributed into 3 groups: 3 high-load sets (HL; 80% of 1RM), 3 low-load sets (LL; 30% of 1RM), and 1 high-load set with Drop sets (SDS). Finally, it was concluded that:

The average training time per session (including recovery times) was lower for the SDS group.
The cross-sectional area (CSA) of the elbow flexors increased similarly in all groups.
Maximum isometric strength and 1RM of the elbow flexors increased from pre to post-intervention only in the HL and SDS groups.
Muscular endurance increased only in the LL and SDS groups.

Regarding the novelty of trunk extensors, these authors determined the effect of Drop Sets on muscle strength and endurance of trunk extensors among trained men.

The intervention program was developed 3 days a week, for 6 weeks, through the Quarter Deadlift exercise. Subjects were divided into two groups: the intervention group (DS) performed 3 descending sets to muscular failure (85%, 65%, and 45% of 1RM) without rest time; the control group (HL) performed 3 sets at 85% of 1RM, between 8-12 repetitions, with 3′ rest between sets.

As a result, the participants in the DS group obtained statistically significantly greater gains in muscle strength (p = 0.001) and muscular endurance (p = 0.003) of the trunk extensors, compared to the HL group.

Chaves et al., (3) measured and compared the energy expenditure (EE) during strength training (ST) sessions through Drop Sets, Bi-set, and traditional strength training (TRAD).

This cross-sectional, observational, controlled, and randomized study was applied to recreationally active men. Subjects were divided into three intervention groups, within which they would perform the same exercises (Squat, Leg Curl, Leg Extension, and Plantar Flexions), but with different load dynamics:

TRAD: 3 sets, 10 repetitions at 80% of 1RM and 1′ rest between sets.
Drop-set: 3 sets, 10 repetitions at 80% of 1RM and 1′ rest between sets. Then, the load is reduced by 20% and an additional set to concentric muscular failure is performed.
Bi-set: 3 sets, 10 repetitions at 80% of 1RM, 1′ rest between sets, and combined execution of the exercises: Squat and Leg Curl; Leg Extension and Plantar Flexion.

Finally, the results show that during the Drop-sets session, there were higher values of Vo2, EE, heart rate, and gas exchange, compared to TRAD and Bi-set (p<0.05).

Fink et al., (7) investigated the effects of 2 different resistance training protocols on muscle hypertrophy and strength. For this, 16 active men with previous strength training experience were divided into two groups (Drop Sets and Normal Sets).

The 6-week duration (2 times/week) of the intervention was based on performing Cable Triceps Push-Downs under the following conditions:

Drop Sets (DS): a single set of 12 maximum repetitions, after which the load was reduced by 20% and the maximum number of repetitions was performed. These load reductions were performed 3 consecutive times.
Normal Sets (NS): 3 sets, 12 repetitions taken to muscular failure, and 90″ rest between sets.

After all, the data show significant increases in the CSA of the brachial triceps in both groups, but the rate of increase in the DS group (10.0 ± 3.7%, ES = 0.47) was markedly higher than that of the NS group (5.1 ± 2.1%, ES = 0.25).

On the other hand, metabolic markers and perceived stress such as muscle thickness (MT), heart rate (HR), and perceived exertion scale (RPE), were significantly higher in the DS group than in the NS group.

In 2017 (8), the effects of increasing pyramid systems (CP) and Drop Sets (DS) were compared with traditional resistance training (TRAD). Starting from an equalized total training volume (TTV), the effects on maximum dynamic strength, CSA, pennation angle (PA), and fascicle length (FL) were evaluated.

The procedure consisted of developing in trained young men, over 12 weeks, 3 different training programs, based on a Unilateral Leg Press (45º) and Leg Extension. Starting from the previous premise of equalization and progression of the total training volume, the participants’ lower limbs were randomized into three different dynamics:

TRAD: 3-5 sets, 6-12 repetitions at 75% of 1RM and 2′ rest between sets and exercises.
CP: 3-5 sets, 6-15 repetitions between 65-85% of 1RM and 2′ rest between sets and exercises. However, the sets were developed in ascending order through 15 repetitions at 65%, 12 repetitions at 70%, 10 repetitions at 75%, 8 repetitions at 80%, and 6 repetitions at 85% of 1RM.
DS: 3–5 sets, 1-2 drop sets after each set (20% reductions), between 50–75% of 1RM, maximum number of repetitions in each set, 2′ rest between sets/exercises, and each set must reach muscular failure.

After the above, it can be said that CP and DS do not promote greater strength gains, muscle hypertrophy, and changes in muscle architecture compared to TRAD (constant intensities and volumes).

Regarding the mix of supplementation, training, and older adults. Johannsmeyer et al., (9) investigated the effects of creatine intake and resistance training through Drop sets in untrained older adults (men and women).

So the participants were randomized into two groups: Creatine (0.1g/kg/day of creatine + 0.1g/kg/day of maltodextrin) and Placebo (0.2g/kg/day of maltodextrin).

The resistance training consisted of developing over 12 weeks (3 days/week), 2 sets (80 and 30% of 1RM) taken to muscular failure through the following exercises: leg press, chest press, hack squat, and lat pull-down.

Finally, it is concluded that the addition of creatine supplementation and Drop sets significantly increases (p=0.007) muscle mass gains. Specifically, creatine is more effective in untrained older men than in untrained older women.

These authors (4) innovatively addressed the verification of the influence of exercise with different loads on muscle activity and acute intramuscular hypoxia, between trained and untrained individuals.

The participants were divided into two groups, within which both performed a narrow-grip bench press using two different training methods:

Drop sets (DS): 3 sets with descending load, 2-10 repetitions with 95-75% of 1RM.
Reverse drop sets (RDS): 3 sets with ascending load, 3-10 repetitions with 55-75% of 1RM.

After the execution of the study, a greater concentric muscle power, a greater area under the Oxy-Hb curve, and higher Root Mean Square (RMS) values in the EMG of the brachial triceps were recorded in the trained group during the DS, compared to the RDS.

In the penultimate place, the influence of the inclusion of Drop sets in different orders (Pre-fatigue and Post-fatigue) was compared, and the performance of the total work in the Bench Press and Chest Fly was analyzed.

For this, a group of men with strength training experience developed 4 different strength sessions on non-consecutive days (48h between sessions). The work dynamics were based on:

V3: Bench Press (DS) + Chest Fly (10RM).
V4: Bench Press (10RM) + Chest Fly (DS).
V5: Chest Fly (DS) + Bench Press (10RM).
V6: Chest Fly (10M) + Bench Press (DS).

In summary, the main finding showed that for the groups where there was an inclusion of DS in the Bench Press (V3 and V6), regardless of the applied order, the total work was affected, with a significant difference compared to the DS of the Chest Fly (V4 and V5).

Additionally, the ES data demonstrated greater magnitudes by suggesting that the inclusion of a DS in the Bench Press produces greater total work.

Finally, Goto et al., (11) examined the effects of a combined-type regimen on muscle function and morphology in a periodized training program.

For this, 17 active men (divided into 2 groups; Hypertrophy/Combined and Hypertrophy/Strength) developed over 10 weeks (2 times/week) two different strength training protocols (Leg press and Leg extension):

Hypertrophy phase (6 weeks): both groups (HC and HS) developed this period. Specifically, they developed 6 total sets, between 10-15RM and 3-5′ rest between exercises.
Strength phase (4 weeks).
- Strength type: 6 total sets, between 3-5 RM and 3-5′ rest between exercises.
- Combi-type: 6 total sets, an additional set to muscular failure (25 to 35RM,) and 3-5′ rest.

The results suggest that a combination of high and low-intensity regimens is effective in optimizing muscle adaptations from periodized training programs.

Specifically, the combined-type regimen caused a greater increase in GH concentration and greater gains in strength and muscular endurance, compared to the strength regimen.

Limitations of the studies

More evidence is needed to obtain definitive conclusions regarding the relevance of using DS in muscle growth (1).
Measurements of maximum and sub-maximum strength through 1RM (2,6,8,) and 10RM (10).
Difficulty in comparing studies.
- CSA evaluations: Ultrasounds (8) and Magnetic Resonance (7,11).
- Participants: trained men (2,4,8,10), recreationally active men (3,7,11), untrained men (4,6), women (9), and untrained older adults (9).
- Different training programs (2,6,7,8,11) and measurement protocols (3,4,9,10).
- Heterogeneous training volume (2,3,6,11).
- Different exercises: Quarter Deadlift (2), Unilateral Press 45º and Leg Extension (8), Cable Triceps Push Down (7), Leg Press and Leg Extension (11), Narrow-grip Bench Press (4), Leg Press, Chest Press, Hack Squat, and Lat Pulldown (9), Chest Fly (10), and Dumbbell Curls (6).
- Modifications in diet: whey protein consumption (8) and creatine (9).
Short program durations (2,7).
Effects of cross-training/education (8).
Different DS dynamics: descending sets without reaching muscular failure (4) and descending sets reaching muscular failure (2,6,8,9,10).
Inadequate quantification of training volume: number of repetitions x weight (10) and % 1RM (7).

Benefits of drop sets in bodybuilding

Drop sets not only allow you to increase the intensity of your training, but they also have a series of benefits in bodybuilding that can help you achieve your fitness goals more quickly and efficiently.

Increase in muscular endurance: By performing drop sets, you are pushing your muscles to the limit, which can help increase your muscular endurance.
Stimulation of hypertrophy: By working the muscles to the point of failure, hypertrophy is stimulated, which can lead to faster muscle growth.
Time-saving: Due to the intensity of drop sets, you can perform an effective workout in less time than with traditional weightlifting routines.

⚠	Benefit	Description
1	Increase in muscular endurance	The muscles are pushed to the limit, which increases endurance.
2	Stimulation of hypertrophy	Working to the point of failure stimulates muscle growth.
3	Time-saving	Drop sets allow effective workouts in less time.

ℹDon’t forget that nutrition plays a fundamental role in achieving results with any training routine, including drop sets.

How to incorporate drop sets into your training routine?

Incorporating drop sets into your training routine can be as simple as following these steps:

Choose an exercise: It can be any weightlifting exercise, but it is especially effective in compound exercises like bench press, squats, or deadlifts.
Perform your set: Do your set normally, making sure to take your muscles to failure on the last repetition.
Reduce the weight: Immediately after reaching failure, reduce the weight by 20-30%.
Continue the exercise: Without resting, continue doing repetitions until reaching failure again. Repeat the process of reducing the weight and continuing with repetitions as many times as desired.

ℹ Remember that it is essential to perform drop sets correctly to avoid injuries and maximize benefits.

Drop Set Pin

This product is a great invention to be able to train drop sets in the gym. These are supports that allow the weight to be lowered automatically. Once the plates hit and you finish the repetitions, the automatic pins release on their own, and you can continue doing repetitions at a lower weight.

Drop sets pin

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Estos pasadores para máquinas de gimnasio se liberan automáticamente, permitiéndote bajar de peso y continuar con tu serie de manera fluida y sin interrupciones.

Things to consider when doing drop sets

Although drop sets can be an excellent way to intensify your training, it is also important to consider some considerations to do them safely and effectively.

Warm-up: Make sure to warm up properly before doing drop sets to prepare your muscles and avoid injuries.
Correct form: Always maintain the correct form during your repetitions to avoid injuries and ensure you are working the muscles correctly.
Recovery: Since drop sets are very intense, it is important to ensure you have enough recovery time between workouts.

⚠	Consideration	Description
1	Warm-up	Essential to prepare your muscles and avoid injuries.
2	Correct form	Avoid injuries and ensure correct muscle work.
3	Recovery	Drop sets are intense, ensure you have enough recovery time.

“Always maintain the correct form during your repetitions to avoid injuries and ensure you are working the muscles correctly.”

So now you know, if you are looking for an effective way to intensify your training and push your muscles to the limit, drop sets may be the technique you were looking for. Give it a try and start enjoying its benefits!

Practical considerations for training

The combination of greater muscle activation and metabolic stress provides a rational justification for improving anabolism (1).
- Method that generates high metabolic stress, mechanical stress, and muscle damage (7).
Useful for overcoming training plateaus (2).
Not recommended for beginners (2).
Loads are reduced by 20-40% of the total weight after each set (1,3,4).
Increases Time Under Tension (TUT) and reduces the total session time (1,2,7).

Training variable	Recommendation
Load	Normally, the load is reduced by 20-25% after each “drop”. However, other types of load reductions or increases can be used. Large reductions, such as 60-70%, would likely hinder maximizing peripheral fatigue. On the contrary, smaller load reductions, such as 5-10%, will reduce the total number of repetitions that can be performed.
Rest interval	The rest interval should be minimal, only enough time to reduce the load and place the athlete in the starting position for the next drop.
Training volume	More commonly, one, two, or three load drops are used. It is NOT clear if there is any benefit in using more than three load drops.
Tempo	Slower and faster tempos can be used (1” to 3” in concentric and eccentric actions). It should be noted that very slow tempos (>4”) will significantly reduce the number of repetitions that can be performed and, therefore, reduce the total volume load.
Exercise selection	They can be used in multi-joint and single-joint exercises; however, from a practical perspective, single-joint exercises are preferred, especially for people training without a training partner/personal trainer.
Frequency	The drop set technique can be used several times during a training week; however, continuous use can potentiate overtraining.

Table 1. Recommendations for training with Drop Sets (Schoenfeld & Grgic, 2018).

Adjustment and balance of training volume (8).
Increase in energy expenditure (3).
Increase in muscle activity and acute intramuscular hypoxia in trained individuals (4).
Promotion of greater total work when performing DS (pre-fatigue and post-fatigue) in multi-joint exercises, regardless of the order (10).
Suitable during planned hypertrophy or muscular endurance phases, programmed, periodized, and prescribed (1).
Relationship of DS with training volume and hypertrophy = well-established dose-response = maximization of the hypertrophic response (1).
Continuous use can be detrimental over time (1).
The threshold for its use will be variable and individual-specific. And programming should consider genetic and environmental factors (1).

Training variable	Recommendation
Perceived effort/difficulty	Extremely high
Effect on structural elements (hypertrophy)	Extremely high
Effect on functional elements (strength and power)	Low
Load	Variable during the set, starting around 70-90% of the maximum
Number of repetitions per set	Highly variable, depends on the number of “drops”
Number of sets per exercise	2-3 sets
Number of sets per muscle group	1-2 exercises
Rest between sets	No rest between drop sets, 60”-120” between sets

Table 2. Recommendations for training with Drop Sets (Thibaudeau & Schwartz, 2007)

Conclusions on drop sets

Drop Sets, also known as Descending Sets or Broken Sets, are a concentric training method, specifically, of repeated efforts. Their goal is to maximize muscle mass gains through the alternation of repetitions with heavy load, repetitions with light load to muscular failure, and minimal recovery rests.

On the other hand, a series of questions arise around this advanced training method: how is the training load managed?, are DS better than traditional methods?, when should this tool be applied?, is there enough scientific evidence to validate the use of DS?.

Finally, the discussed questions have been resolved in the previously developed points. However, it should be noted that there are numerous limitations around the mentioned scientific references, which hinder the guarantees of high reliability and validity of DS in muscle mass gains over other strength training methods.

Nevertheless, a series of training considerations have been compiled that will allow us to use Drop Sets in the improvement and optimization of muscle mass.

If you want a complete drop sets routine based on scientific evidence, you can download it below

Rutina de entrenamiento Drop Sets

DESCARGAR

El Programa de Entrenamiento con drop sets, es una rutina enfocada a maximizar tu ganancia de masa muscular, empleando un método respaldado por la ciencia.

Podcast “Drop Sets: 1 complete guide”: Play in new window |

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Bibliographic references

Schoenfeld, B & Grgic, J. (2018). Can Drop Set Training Enhance Muscle Growth?. Strength & Conditioning Journal, 40(6), 95-98.
Abdul, N., Abdulrazzaq, M. & Chin, J. (2018). Journal of Advances in Sports and Physical Education, 1(2), 35-40.
Chaves, R., Prestes, J., Alves, J. C., Boscolo, F. & Souza, T. P. (2018). Comparação do gasto energético em diferentes métodos do treinamento de força. Conscientiae Saúde, 17(3), 293-301.
Goto, M., Nirengi, S., Kurosawa, Y., Nagano, A., & Hamaoka, T. (2016). Effects of the drop-set and reverse drop-set methods on the muscle activity and intramuscular oxygenation of the triceps brachii among trained and untrained individuals. Journal of Sports Science & Medicine, 15(4), 562.
Thibaudeau, C., & Schwartz, T. (2007). Theory and application of modern strength and power methods. F Lepine Pub.
Ozaki, H., Kubota, A., Natsume, T., Loenneke, J. P., Abe, T., Machida, S., & Naito, H. (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.
Fink, J., Schoenfeld, B., Kikuchi, N. & Nakazato, K. (2018). Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength. The Journal of Sports Medicine and Physical Fitness, 58(5), 597-605.
Angleri, V., Ugrinowitsch, C., & Libardi, C. A. (2017). Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men. European Journal of Applied Physiology, 117(2), 359-369.
Johannsmeyer, S., Candow, D. G., Brahms, C. M., Michel, D., & Zello, G. A. (2016). Effect of creatine supplementation and drop-set resistance training in untrained aging adults. Experimental Gerontology, 83, 112-119.
Melibeu, C., Simão, R., Bunker, T., Rhea, M. R., Miranda, H., Gomes, T. M., & Novaes, J. D. S. (2012). Acute effects of drop sets among different resistance training methods in upper body performance. Journal of Human Kinetics, 34(1), 105-111.
Goto, K., Nagasawa, M., Yanagisawa, O., Kizuka, T., Ishii, N., & Takamatsu, K. (2004). Muscular adaptations to combinations of high-and low-intensity resistance exercises. Journal of Strength and Conditioning Research, 18(4), 730-737.
Schoenfeld, B. (2016). Science and Development of Muscle Hypertrophy. Human Kinetics.
Ratamess, N. (2012). ACSM’s Foundations of Strength Training and Conditioning. Wolters Kluwer Health.

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