Drop Sets Explained: One set or more?

Drop sets are an effective method to increase muscle fatigue and facilitate muscle development, although they can be strenuous and not ideal for every individual. Typically, a set of dips is counted as one set even though it involves several weight reductions.

Understanding Drop Sets

Drop sets are a fantastic training protocol to incorporate into your training routines.

They involve gradually decreasing the weight you lift during consecutive sets without taking a break.

The main goal here is to continue exercising past the point of initial muscle fatigue.

However, when I say “sets”, it doesn’t count as additional sets, but rather as an extension of the original working set.

in other words, drop sets should always count as one set.

The main reason to perform drop sets is to increase muscular endurance and promote muscle growth.

This is achieved by completely exhausting the muscle fibers.

That being said, although drop sets can increase strength, there is evidence published in Journal of Sports Medicine and Physical Fitnessthis shows that simply doing normal heavy sets will lead to greater strength improvements.

Drop sets are suitable for beginners, intermediate and advanced exercisers, but should be used with caution to avoid overtraining.

In addition, you can apply them to almost every exercise, increasing the intensity and effectiveness of your training.

Just make sure you maintain proper form throughout to reap the maximum benefits.

The most common way to use Drop Sets

Personally, I mainly used drop sets during the last set of exercises.

My standard protocol would include a total of 3 drop sets after the last work set, ensuring that the reps remain the same.

Additionally, I usually reduce the weight by about 10-30% for each additional set of drops.

Here’s an example with barbell bicep curls:

However, a final working set that contains 3 sets of drops should only count as ONE SET and not 4 total sets.

Realistically, your “real” sets (for want of a better word) should be performed with maximum weight, intensity, and repetitions.

Drops sets are simply a way to squeeze out something extra while your muscles are tired and close to failure by incorporating the same movement but with a reduced weight.

So the bicep workout above only involves 3 sets and not 6 sets.

The “Every Set Drop Set” method.

The each set drop set method is exactly what it sounds like, you perform a drop set for every single set of every exercise during your routine.

This will significantly increase the intensity and volume of your training.

Basically, you are trying to force the muscles to fatigue at different resistance levels.

This will increase muscle endurance and growth by exposing your muscles to a wide variety of stimuli in a single session.

I will say that it is extremely effective for muscle hypertrophy, but with a few caveats.

First, you need to consider overall training intensity, training volume, and recovery strength to avoid overtraining.

Therefore, I would recommend that the “drop set every set” method be used only by experienced lifters, especially those trying to get off the plateau.

Then use this method again if you want to temporarily intensify your training.

So I wouldn’t recommend beginners to try this method, and I’d also avoid training this way more than two days a week.

Make sure you have at least 72 hours between these two workouts and train normally for the rest of the week.

Finally, notice your recovery as well as how you feel in the gym, as there is no point in continuing if you feel permanently exhausted or if you find that your workouts are suffering.

As you can see from the table, I reduced the number of drop sets from 3 to 2.

This workout will still only consist of 3 work sets and not 9 total sets.

Now you can try the each set method with 3 sets of drops per set, but this is a huge amount of intensity and volume.

So this is potentially something you can work towards, but I would err on the side of caution and use fewer drop sets until your body gets more used to this type of training.

This is also a great opportunity for you to check out my article on whether you should perform biceps curls seated or standing.

Key learning points

• A set of drops counts as one set.
• Drop sets involve lowering the weight with successive sets with no rest between these “sets”.
• They are a great way to increase muscle endurance and muscle growth.
• The most common method of using drop sets is to incorporate a drop set into the final set of a particular exercise.
• Generally I would do 3 drop sets after the last set of the exercise.
• You can use the “every set drop set” method which involves doing a drop set after every single set, I usually stick to 2 drop sets with this method.
• Each set of drop sets is an advanced training method and should be avoided by beginners.
• Don’t do “each drop set” more than twice a week and train normally the rest of the week.
• Be careful with your recovery and make sure your workouts don’t suffer due to potential overtraining.

One of the biggest benefits of drop sets is that they increase metabolic stress while promoting greater muscle growth. Basically, you can burn fat while building muscle. Which is exactly what he’s aiming for Training program for mass muscles.

Hi, I’m Partha, owner and founder of My Bodyweight Exercises. I am a Level 3 Personal Trainer and a Certified Strength and Conditioning Specialist through the Register of Exercise Professionals, UK. I have been attending the gym regularly since 2000 and training clients since 2012. My goal is to help you achieve your body composition goals.