Muscle failure – that is the goal of many strength athletes who want to take their muscle growth to the next level. One of the best methods to achieve this goal is the drop set (also known as Drop Set). In this article, you learn how the drop set method works, which physiological backgrounds lie behind it and who it is suitable for.
What is a drop set?
The drop set, also known as Drop Set, is a technique or intensity variant that aims to work the muscles beyond the usual muscle failure. The main sets are performed with a certain weight to muscle exhaustion. Then the weight is reduced by a certain percentage (usually 15-50 %) and the exercise is continued without a break to muscle failure. This process can be repeated once or several times, until only a minimal resistance can still be moved. It is decisive here to keep the breaks between the drop sets as short as possible – as a rule only as long as it takes to adjust the weight (up to approx. 3 seconds).
This method is frequently performed on strength machines, since here the resistance can be changed quickly and safely. With free weights, the drop set is only partially feasible, unless you work with prepared dumbbells or have a spotter who helps you with the quick weight reduction.
Classic training theory (multi-set training)
According to classic training theory, strength training is often carried out within the framework of multi-set training and does not require exact rhythm specifications. In the case of the drop set, you perform 1 to 4 regular sets with a constant weight. In the last set, when you reach muscle failure, you reduce the weight by about 15-20 % and continue the exercise without a break until muscle failure occurs again. After that, you reduce the weight once more by about 15-20 % and repeat the same process until you arrive at a minimum weight and absolute exhaustion.
Here too, it is decisive to keep the breaks between the drop sets as short as possible, so that the muscles remain under constant tension. As already mentioned, it is easier and safer to perform this method on strength machines, since you can adjust the resistance quickly and precisely. With free weights the process can be more complicated and often requires a training partner who helps you to reduce the weight swiftly. Alternatively, you can provide dumbbells to speed up the change.
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Modern training approach (single-set training)
According to modern strength training theory, the training weight is moved 6-10 times in the rhythm 3-2-3-2 (concentric - isometric shortened - eccentric - isometric stretched). This results in a time under tension of 60''-100''. The exercise is ended when no anatomically correct movement over the entire range of motion can be carried out any more (muscle failure). Subsequently, the weight is set down slowly and halved for the following drop set. The exercise is continued immediately (break max. 3 seconds) in the rhythm 3-2-3-2 until no correct movement over the entire range of motion is possible any more. If, after the reduction, more than 10 repetitions are still possible, slightly more than 50 % of the resistance is chosen for the drop set.
Physiological backgrounds of the drop set
The drop set makes your muscles work beyond their usual fatigue limits. This leads to increased tension and a longer time under load, which promotes the activation of most muscle fibres for longer than usual. There is an increased release of growth hormones and an increased protein synthesis – both essential for muscle growth.
It is important to emphasise that both approaches described above work equally well, since at the end of the exercise a similar time under tension up to muscle exhaustion is reached. However, it should be noted that, according to modern training theory, the exercise can be performed in a technically more optimal way and the joints are strained less. The reason for this is the slow rhythm and the somewhat lower resistance.
Who is the method suitable for?
The drop set is an advanced technique and is aimed primarily at experienced trainees who want to develop their muscle mass further. Beginners should first concentrate on the correct execution of the exercise and reaching muscle failure, before applying intensity variants such as the drop set.
With this approach, you can ensure that you fatigue your muscles to the maximum and optimally stimulate muscle growth. Use the drop set to bring your muscles to their limits and to intensify your training. When you are ready to push through the extra repetitions, you will clearly feel the progress in your muscle growth.
