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Drop Sets

Exercise Method – By Julie Merlot, Personal Trainer

What Are Drop Sets?

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Drop sets are an advanced resistance-training method where an exercise is performed to near failure using a relatively heavy load, after which the weight is immediately reduced so the exercise can be continued without rest.

The method typically begins with a load of approximately 75–85% of one-repetition maximum (1RM), although this may vary depending on the individual and training context. Once no additional repetitions can be completed with proper technique, the weight is reduced and the exercise continues.

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This process is usually repeated 2–5 times, often finishing at a load below 25% of 1RM.

Purpose and Training Effect

The primary goals of drop-set training are:

  • Anaerobic muscular endurance

  • Muscle hypertrophy (growth)

Research has shown drop sets to be effective for stimulating muscle growth and metabolic stress
(Goto et al., 2004; Masuda et al., 1999).

Although drop sets have been widely used and popular in bodybuilding-style training, some evidence suggests that alternative methods such as rest-pause training may produce similar or, in some cases, superior results. Ongoing research continues to explore these comparisons.

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Programming Considerations

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To fully understand how drop sets influence results, it is recommended to study concepts such as:

  • Time Under Tension (TUT)

  • Training volume and set structure

These factors are essential when designing effective and sustainable training programs.

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Safety and Application

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Drop sets are considered a highly demanding training method and place significant stress on both the muscular and nervous systems.

For safety reasons, this method is best applied using machine-based exercises (e.g. leg press, selectorized machines) rather than free-weight compound lifts. This reduces the risk of injury and helps maintain proper technique as fatigue increases.

Drop sets should be used strategically and sparingly, and are not recommended for beginners.

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