Acute Variables: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)

Set Strategy Definitions:

• Conventional Sets (Horizontal Loading): Performing all sets of an exercise before proceeding to the next exercise.
• Supersets: Performing two sets with little or no rest between sets.
• Pyramid Sets: Increasing or decreasing load with each set. 
• Drop Sets: Performing a set with repetitions-to-failure, followed by an immediate reduction in load and a continuation of repetitions (without rest) until failure is reached again, and potentially 1 or 2 more decreases in load ("drops"), with repetitions-to-failure performed with each load.

Course Summary

This course delves into various set strategies, including conventional sets (horizontal loading), supersets, pyramid sets, and drop sets. It examines the benefits and relative effectiveness of these strategies for enhancing strength (e.g., one-repetition maximum strength or 1-RM strength), strength endurance (e.g., increasing repetitions to failure), hypertrophy (e.g., muscle growth), and power (e.g., increased velocity and athletic performance). The course also provides recommendations tailored to different training experiences, covering novice exercisers, experienced exercisers, athletes, children, and elderly exercisers. Additional topics include the effects of set strategies on blood chemistry, hormones, markers of muscle growth, cardiovascular changes, body composition (body fat), electromyography, and post-exercise force production.

Some findings from the included systematic research review resulted in counterintuitive, or at least unconventional, recommendations. For example, pyramid set strategies (e.g., ascending, descending, pyramid, U-shaped, etc.) are likely to improve outcomes less effectively than conventional set strategies; therefore, they cannot be recommended. Additionally, drop sets may result in the most significant improvements in endurance, strength, and hypertrophy compared to other set strategies.

Movement professionals, including personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, and occupational therapists, should consider acute variables essential knowledge for optimal exercise programming. Set strategies are one of these critical acute variables. This course is part of our ongoing effort to optimize recommendations for "acute variables."

This course includes:

• Course Summary Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Case Study and Sample Routine
• Practice Exam
• 3 Credit Final Exam

Additional Acute Variables Courses:

• Acute Variables: Repetition Tempo
• Acute Variables: Repetition Range
• Acute Variables: Rest Between Sets
• Acute Variables: Circuit Training
• Acute Variables: Sets per Muscle Group
• Acute Variables: Training Frequency and Recovery Between Sessions
• Acute Variables: Training Load (Weight and Resistance)

Position Statement:

• Pyramid set strategies (e.g. ascending, descending, pyramid, U-shaped, etc.) are likely to improve outcomes less than conventional set strategies; therefore, they cannot be recommended.
• Agonist/antagonist supersets, with at least 2 min rest between sets, are likely to result in similar outcomes as conventional set strategies but significantly reduce session duration.
  • Note that upper/lower and agonist/agonist supersets are likely to result in a significant decrease in reps/set, less improvement in outcomes, and cannot be recommended.
• Drop sets (with multiple drops) may result in the largest improvements in endurance, strength, and hypertrophy when compared to other set strategies.
  • Note that drop-sets result in a significant increase in volume, with 1 drop-set with multiple drops similar to the volume of 2 - 3 conventional sets (note that this also significantly reduces session length). Further, drop sets may result in larger improvements in power; however, the significant decrease in power immediately following drop sets should be considered when scheduling routines for athletes.

The Brookbush Institute recommends that agonist/antagonist supersets (or circuit training ) are adopted to improve workout efficiency, and experienced exercisers who may benefit from larger volumes of exercise progress to drop-sets to improve outcomes (when resistance training is not immediately followed by sport).

• • Pyramid sets are not recommended.
  • Agonist/antagonist supersets or circuit training are recommended to increase workout efficiency.
  • Drop sets are recommended as a progression for advanced exercisers who can benefit from higher volumes of exercise (currently performing 3 or more conventional sets/muscle groups).

Sample Program:

• Case: Experienced Exerciser

• Goal: Strength

• Split:Upper/Lower

• Frequency:3-4 sessions/week

• Routine Construction: Circuit Training (with drop-sets for multi-joint exercises)

• Periodization: 2-phase block periodization

Phase 1 (4 - 8 weeks): Drop Sets (General Strength and Hypertrophy)

Acute Variables

• Load: Moderate (85/65/45% of 1 RM load and minimal rest between loads) 

• Reps/set: Drop sets,6-12 reps-to-failure/load

• Sets/exercise (circuits): 2-3 drop sets/muscle group

• Rest between exercises: Circuit training, 1- 2 min rest between exercises

• Training Time: 25 – 45 minutes (excluding warm-up).

Note: Drop-sets result in a very large increase in exercise volume. One drop-set may include 3 or 4 loads and 20 - 30 repetitions and is likely equivalent to 2 or 3 conventional sets. It is recommended that drop-sets are used during larger movement patterns that are most relevant to the client's goals. Professional experience suggests that performing more than 2 or 3 exercises with drop-sets in a single session can make it hard to maintain optimal intensity and effort.

Routine: Upper Body

• Chest (Drop Sets):
  • Incline Dumbbell Chest Press

• Back (Drop Sets):
  • Pull-up (Assisted pull-up)

• Shoulders/Corrective (Active Rest) (NO drop-sets)
  • Single-leg Alternating Horizontal Abduction

Routine: Lower Body

• Legs Strength (Drop set)
  • Dumbbell Reverse Lunge

• Legs Stability (NO drop-sets)
  • Single-leg touchdowns on Airex pad

• Corrective (Active Rest) (NO drop-sets)
  • Heel walks

Phase 2 (4 - 8 weeks): Max Strength

Acute Variables

• Load: Heavy (80 - 95% of 1-RM)

• Reps/set: 3-8 reps/set, Drop set on the last set

• Sets/exercise (circuits): 3-4 sets/muscle group

• Rest between exercises: Circuit training, 1 -2 min rest between exercises

• Training Time: 25 – 45 minutes (excluding warm-up).

Note: Drop sets result in a significant decrease in force production immediately following a set or session. This could imply that drop sets are less than ideal when the goal of a phase is increasing maximum strength, which generally implies performing multiple sets of heavy loads. However, a problem with maximum strength training is maintaining sufficient volume for optimal hypertrophy and maintaining muscle endurance. It may be ideal to combine conventional max strength training with a drop set performed on the last set of an exercise to increase volume without affecting force production during the initial sets.

Routine: Upper Body

• Chest (Drop set on the last set):
  • Bench Press

• Back (Drop set on the last set):
  • Bent-over Rows (Video coming soon)

• Shoulders/Corrective (Active Rest) (NO drop-sets)
  • Standing Cobra

Routine: Lower Body

• Legs Strength (Drop set on the last set)
  • Back Squat

• Corrective (Active Rest) (NO drop-sets)
  • Resisted side-stepping with band