A drop set is a strength training technique that offers several benefits, such as promoting muscle growth, supporting weight loss, and increasing muscle endurance.

These benefits happen because the drop set method causes small tears in muscle fibers, which encourages muscle growth. It also leads to higher calorie burn during and after workouts.

However, drop set training should ideally be done under the guidance of a certified fitness professional. This expert can help determine the right weight and type of exercise based on each person's fitness level, reducing the risk of injury.

Health benefits

The main benefits of incorporating a drop set into your workout routine are:

1. Promoting muscle growth

Drop set training targets all muscle fibers in a specific area, which leads to more effective muscle development.

This happens because drop sets deplete glycogen stores in the muscles, leading to a temporary increase in acidity in the blood. This acidic environment causes muscle fiber damage, which stimulates repair and growth.

Additionally, the reduction in glycogen increases the muscle's capacity to store more of it over time. Since glycogen holds water, this also helps increase muscle volume.

2. Increasing muscular endurance

Because drop sets are done in back-to-back sets with little or no rest between them, they help improve muscular endurance. This type of training strengthens the muscles’ ability to keep working throughout the exercise without tiring as quickly.

3. Supporting weight loss

Drop set training also challenges the cardiovascular and respiratory systems, raising metabolism and increasing calorie burn.

To support weight loss goals, it's important to also maintain a healthy and balanced diet.

4. Making workouts more time-efficient

Drop sets can make workouts more efficient because they reduce the rest time between sets, especially when compared to traditional training methods.

How to do a drop set

Follow these general steps to perform a drop set:

Choose a weight that allows for 6 to 12 repetitions of a given exercise
Perform reps until failure—this means doing the movement until you can no longer complete a rep with proper form
Immediately reduce the weight by 5% to 25% and, without resting, perform a second set to failure
Reduce the weight again by another 5% to 25% and perform a third set to failure
Do 2 to 3 drop sets for each exercise

There are no strict rules when it comes to drop set training. These steps can be adapted based on individual goals and fitness levels, and for best results, it should be done with guidance from a fitness professional.

In most cases, drop sets are recommended at the end of a workout and only for certain exercises. Because of their intensity, they can affect performance in other exercises if done too early in the session.

Exercises that work well with drop sets

Some exercises commonly included in drop set training are:

Dumbbell or barbell bench press
Lat pulldown
Triceps pushdown (cable machine)
Leg extension
Horizontal leg press

Drop sets can be done using dumbbells, barbells, weight plates, fixed-weight bars, or weight machines.

Safety tips for drop set workouts

When using the drop set method, it’s important to keep the following safety tips in mind:

Choose appropriate weights to avoid injury
Avoid compound movements like free barbell squats or deadlifts
Maintain proper form, posture, and breathing during all exercises
Drop sets are best introduced after developing basic strength and body awareness through regular workouts

You should also incorporate drop sets only after having experience with weight training to avoid injuries.

Drop Set: What Is It, Health Benefits & How to Perform