In bodybuilding and weight training, using drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. It is most often performed on weight machines because reducing the weight quickly is thought by some to be extremely important, but it can also be performed with dumbbells and other free weights.
History
The approach of reducing resistance during sets was described in the late 1940s by Henry Atkins, editor of Body Culture magazine, who called it the multi-poundage system. In the 1980s, drop sets formed part of Joe Weider's Weider System.
Example
While performing a biceps curl, the person lifting the weight would start with a 25pounddumbbell and do as many repetitions as possible without significantly compromising form. Then a 20-pound weight would be used until exhaustion is reached. One could continue to "drop" down as many times as he or she wishes, but usually the weight is not dropped to below fifty percent of his/her one rep maximum.
Variations
There are many variations possible while using the same basic concept of reducing the weight used. One way is to do a specified number of repetitions at each weight with an increase in the number of repetitions each time the weight is reduced. The amount or percentage of weight reduced at each step is also one aspect of the method with much variety. A wide drop set method is one in which a large percentage of the starting weight is shed with each weight reduction. A tight drop set would remove anywhere from 10% to 25%. These definitions are somewhat arbitrary, of course, and not everyone will agree on the exact definitions.
Effects
In adults in their 50s, 12 weeks of drop-set training conducted thrice-weekly can improve muscle mass, muscle strength, muscle endurance and tasks of functionality. Drop set usage can increase the hypertrophic response to resistance training. Some researchers have reported mixed or inconclusive findings.
Cautions
As it is very easy to "over train" with drop sets, it is highly recommended that no more than one to two drop sets be done per muscle group on any given workout. This technique is also not recommended as a long term regimen. The primary focus on drop setting is to "shock" the muscles by adding stress, thus incentivizing additional hypertrophy.
Other names
Drop sets and the technique also go by the names breakdowns, burnouts, descending sets, triple-drops, down the rack or running the rack, up the stack, strip sets, or the stripping technique.
