Drop sets are an efficient way to achieve progression while decreasing rest time and total time spent at the gym. A study done by Medica concludes that drop sets are an efficient way to increase muscle mass with minimal time spent training (Medica, 2017). Drop sets can act as a tool during exercises to increase intensity, metabolic rate and muscle building. Drop sets should be used as a tactic used sparingly during a workout since excessive use leads to greater fatigue and injury and could be detrimental over time (Schoenfeld & Grigic, 2018). The effectiveness of drop sets can be seen in the Medica study that found superior muscle gains with 1 single of drop sets compared to 3 sets of conventional resistance training sets due to higher stress experienced with drop sets.
How to perform:
Drop sets involve doing various sets in a row with no rest time between sets where you drop weight between each set.
Example:
Set 1: Lift weight to muscle failure
Set 2: Reduce weight and continue with 2nd set without rest
Set 3: Do as many reps till failure
Methods:
Tight Drop Set: Drop weight by 5-10% of total weight
Wide: Drop Weight by 10% and over
Drop Super set: Ass drop sets to super sets
Rest Pause: Pause for an extended period of time (10-30 seconds)
Halving: Drop weight by exactly 50%
MEDICA, E. M. (2017). Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength. The Journal of sports medicine and physical fitness.
Schoenfeld, B., & Grgic, J. (2018). Can Drop Set Training Enhance Muscle Growth?. Strength & Conditioning Journal, 40(6), 95-98.