Drop Sets: What They Are, and When and How It is Recommended to Use Them

So, you are having one of those great training days. You pick a weight you are confident you can do a perfect 8 repetitions with. The first 4 reps go smoothly. Reps no. 5 and 6 are a bit harder, and the struggle is starting. The 7th rep… the burn in the muscle is already serious… On the last rep, you strain with all your might to maintain form… you give it your all and… you succeed! You don’t even think about another rep…

What has just been described is a perfect set where we went “to failure.”

But did we really go to failure? Or could we push the limits a little further? Of course, you can! There is always a way, thanks to various forced, extended sets. There are countless methods, in fact, as many as there are sado-masochistic minds (affectionately speaking, of course) that invented them. The title mentions the drop set, which Henry Atkins, editor of Body Culture magazine, invented in 1947.

A drop set is an extended set in which, immediately after the working set is finished, and without a break, several more repetitions of the same exercise are performed to failure with a significantly lower load. The goal, as with any form of extended set, is to increase the time the muscle spends under tension (TUT).

After completing the described set of 8 repetitions, we will immediately take a slightly lighter load and pull out 6 more repetitions. After that, we immediately go to an even lower weight and perform 6 more repetitions, and then repeat the same thing once more. The muscle is boiling, and after that, we can no longer do even a partial repetition, let alone a strict, full movement.

Drop sets can be performed with dumbbells, barbells (ideally those with pre-set weights) or on machines. It is important, of course, that the load can be changed instantly so that we do not have a long break between drop sets.

How Do Drop Sets Work at a Micro Level?

Their effect, like the effect of most other shock techniques, manifests through at least 3 mechanisms:

1. More time spent in contraction results in damage to myofibrils and the recruitment of the maximum number of motor units $\to$ muscle growth.
2. Local damage in the muscle results in inflammation, i.e., the production of growth factors that stimulate protein synthesis $\to$ muscle growth.
3. Metabolic stress resulting from the accumulation of lactates and hydrogen ions (acidic medium) as a consequence of the anaerobic energy pathway, leads to the secretion of anabolic hormones (testosterone, growth hormone) $\to$ muscle growth.

Mechanical Drop Sets

In addition to the classic drop sets described above, there are also so-called mechanical drop sets. Unlike the standard variant, the load does not change here. Instead, you use increasingly easier variations of the same exercise to achieve the same effect.Thus, the idea is the same – to enable the execution of the exercise after the muscle has initially reached failure (positive failure). That small change within the same exercise may include a different grip, a different stance, angle, etc.

Mechanical Drop Set for Biceps:

1. Scott bench curl with the upper arm positioned perpendicular to the floor.
2. Scott bench curl at a 45° angle.
3. Standing barbell curl.

In all 3 variations of the movement, the biceps is stimulated, and the load remains the same. However, the first set is significantly more demanding than the third.

Mechanical Drop Set for Back:

1. 10 pull-ups.
2. 10 repetitions – inverted rows (you can use, for example, TRX or a bar set low on a rack) with feet raised on a bench.
3. 10 repetitions – inverted rows with feet on the floor, knees bent.

Mechanical Drop Set for Chest:

1. Push-ups with elevated feet.
2. Push-ups with feet on the floor.
3. Push-ups with hands on an elevated surface.

Drop Set Variations and Suggestions

There are many variations of drop sets, but here are some useful suggestions:

• Drop sets with small drops in load (between $5\%$ and $15\%$). They are more often used for isolation exercises and smaller muscle groups.
• Drop sets with large drops in load. They are easier than the above and allow for more repetitions. They are used for large complex movements such as squats, bent-over rows, or leg presses.
• 50% drop sets (aka “halving” or the 6-20 method) work like this: first, you perform one set of 6 repetitions to failure. Then you reduce the load by half and perform 20 repetitions with that load.
• Power drop sets – drop sets of 6 repetitions are performed. The drop in load from set to set is $10\%-15\%$.
• Drop sets with an increasing number of repetitions ($6-12-20$) or with a decreasing number of repetitions ($12-8-4-2$).
• Drop set with absolutely 0 seconds of rest. For example, we do squats on a Smith machine and have one assistant on each side who removes a certain weight after the set is completed. Without returning the bar to the rest position, we perform repetitions non-stop.
• Drop superset – we choose 2 exercises for the same muscle group and perform them alternately without a break, doing 2-3 drop sets of each exercise.

Summary of the Most Important Rules for Drop Sets:

• Reduce breaks between sets to a minimum.
• Prepare the equipment (props) before performing drop sets.
• The first set should be in the range of 6-12 repetitions.
• Drop sets are an intense technique, so they should not be used too often.