Drop Set
Drop Sets
- Definition: 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.
Additional Set Strategies
- Supersets
- Pyramid Sets
- Conventional Sets (Horizontal Loading)
- Circuit Training (Vertical Loading)
For more information on Set Strategies (including video lecture), check out:
- Acute Variables: Set Strategies (Supersets, Pyramid Sets, and Drop-Sets)
- Acute Variables: Circuit Training
Summary Statement on Drop Sets from the Systematic Research Review included in the course above.
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.
Brookbush Institute Position Statement: Set Strategies
- The Brookbush Institute recommends that agonist/antagonist supersets (or circuit training ) be 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). Note that pyramid sets are not recommended.