Drop set

A drop set is a set taken to concentric failure, followed by a load reduction, usually 20 to 25%, and more reps with minimal rest.^{1Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 148.} Also called descending sets or breakdown sets, they commonly use double or triple drops.^{1Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 148.} A muscle that fails at one load can still produce force at a lighter one, so the extra reps may fatigue more fibers.^{1Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 148.}

Drop sets save time, but their extra benefit for hypertrophy is questionable when total training volume is matched.^{2Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 149.} In one study described by Helms and colleagues, a single set with drops from 80% to 30% of one-rep max took just over 2 minutes, compared with almost 7 minutes for three straight sets to failure.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 181.},^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 182.} Both groups gained similar strength and size.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 181.},^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 182.}

In practice

• Save drop sets for the last set of an exercise, since every drop means training to failure.^{2Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 149.}
• Weight-stack machines work well because the pin can be moved in seconds.^{2Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 149.}
• Expect only a few reps per drop: fatigue from earlier sets carries over even at the lighter load.^{3Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 181.}
• Drop sets are hard to compare with straight sets, so log every drop and compare sessions by reps at each load or load for the same reps.^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 182.}