Drop Set

Definition

A drop set is a strength training technique where you continue an exercise with a lower weight once muscle failure has been reached at a higher weight.

Scientific / Technical Definition

A drop set is an advanced resistance training method involving the completion of a set to muscle failure, immediately followed by a reduction in load, and continuation of the exercise to further fatigue the muscle. This method leverages the principle of 'progressive overload' and is designed to maximize muscular hypertrophy and endurance by extending the time-under-tension and recruiting different muscle fibers.

Benefits

• Increases muscle hypertrophy
• Enhances muscular endurance
• Promotes greater muscle fatigue and volume in a shorter workout
• Maximizes time under tension

Examples

• Performing a bench press until failure, dropping the weight, then continuing with lighter dumbbells
• Executing bicep curls with a heavy weight until failure, then switching to a lighter weight to continue the set

Additional Information

• Side effects: Improper use of drop sets can lead to overtraining and increased risk of injury if not performed with appropriate weight and form. It is advisable to incorporate them occasionally into workout routines to avoid burnout.

Related Terms

• Super Set
• Failure Training
• Pyramid Set
• Hypertrophy

References

• Understanding Drop Sets in Resistance Training
• The Effects of Drop Sets on Muscle Strength and Hypertrophy