Drop Set

Drop Sets: Performing a set with repetitions-to-failure, followed by an immediate reduction in load and a continuation (without rest) of repetitions-to-failure, and potentially 1 or 2 more decreases in load ("drops") with repetitions-to-failure.

• Single-drop example: Reps to failure with 80% and 60% of 1 RM load and minimal rest between loads.
• Multiple-drops example: Reps to failure with 85, 65, and 45% of 1 RM load and minimal rest between loads. 

Semantic Clarification

• “Drop” refers to the reduction in load after failure, without a pause or rest between efforts.
• “Set strategy” indicates that drop sets are not exercises themselves, but programming methods used during an exercise.
• “Failure” refers to voluntary muscular failure, defined as the point at which the lifter cannot complete another repetition with good form.

Strengths and Limitations

Strengths

• Consolidates a high training volume into fewer sets, increasing session efficiency.
• May result in larger improvements in muscular endurance and strength when compared to conventional training.
• It may provide a novel stimulus to aid in pushing past a training plateau.

Limitations

• Results in significant immediate post-exercise decreases in performance (strength and power).
• May increase time to optimal recovery, influencing optimal training frequency.
• May result in an increased risk of compromised form, fatigue, and an increased risk of injury.

Applied Example

Dumbbell Press with Drop Sets

• Perform repetitions to failure at ~10 RM load (e.g., 60 lbs) (~10 reps)
• Immediately reduce the load by ~25% (e.g., 45 lbs) and continue to failure (~5 more reps)
• Reduce once more by another ~25% (e.g., 30 lbs) and continue to failure (~5 more reps)

Strength-Stability Drop Set (Advanced)

• Legs (Strength/Stability Drop sets): Dumbbell front squat,  unilateral dumbbell front squat , weighted single-leg touchdown , body weight single-leg touchdown

Frequently Asked Questions (FAQs)

What is a drop set example?

• A lifter performs shoulder presses with 60 lbs to failure, immediately reduces the load to 45 lbs and continues to failure, then drops again to 30 lbs and performs repetitions to failure. This sequence is considered a multiple-drop set.

Do drop sets really work?

• Yes. Research suggests that compared to conventional sets, drop sets can produce larger improvements in strength and muscular endurance, and similar improvements in hypertrophy, while significantly reducing session time. However, they also induce substantial immediate post-exercise fatigue, which should be carefully considered when programming for athletes.

Is a drop set 1 or 2 sets?

• A drop set is considered one extended set because there is no rest between load reductions. However, a single drop set likely provides a training stimulus equivalent to 2–3 conventional sets.

Who should perform drop sets?

• Drop sets are most appropriate for experienced exercisers who benefit from higher training volumes (more than 3–4 sets per muscle group per session), and are looking for additional strategies for progressing exercise. They may also be useful for advanced individuals with limited time, allowing them to achieve comparable training volumes by performing a circuit of 1-2 drop sets for each muscle group.

When should I perform drop sets?

• Drop sets are a high-volume training strategy that is likely to create significant fatigue and inflammation. They should be limited to 1–3 key lifts in a routine, while all other exercises are performed conventionally. Drop sets are best programmed at the beginning of hypertrophy, general strength, or endurance sessions, or occasionally at the end of a maximal strength routine to help maintain overall training volume.

Brookbush Institute Perspective

Summary of Research Evidence

• Research indicates that drop sets, particularly those with multiple drops, may result in the largest improvements in muscular endurance, strength, and potentially hypertrophy when compared to other set strategies. Importantly, a single multiple-drop set may be equivalent to the training stimulus of 2–3 conventional sets, implying significant potential to aid in reducing overall session length. There is also some evidence that drop sets may result in larger improvements in power; however, they simultaneously result in substantial post-exercise fatigue and acute reductions in power output. This must be carefully considered when programming for athletes whose performance depends on power.

Recommendation

• The Brookbush Institute recommends programming agonist–antagonist supersets (or circuit training) as the primary strategy for improving workout efficiency. For experienced exercisers who may benefit from higher training volumes, drop sets can be introduced as a progression to enhance outcomes further, provided that resistance training is not immediately followed by sport practice or games. Drop sets should be applied judiciously, reserved for 1–3 key lifts per session, and used in contexts where maximizing training volume and efficiency outweighs the risks of short-term fatigue.

Additional Content

Additional Courses

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

Additional Articles:

• Drop Sets: Comprehensive Systematic Review and Training Recommendations
• Circuit Training for Hypertrophy, Strength, and Power?

Additional Glossary Terms

• Supersets
• Pyramid Sets
• Conventional Sets (Horizontal Loadin g)
• Circuit Training (Vertical Loading)