Drop Sets Explained: One Set or Many?

Drop sets are a powerful way to improve muscle fatigue and support muscle growth, although they can be boring and not ideal for everyone. In general, the drop is counted as one set, although it includes several reductions in weight.

Understanding Drop Sets

Drop sets are a great training method to incorporate into your workout routine.

It involves gradually reducing the amount of weight you lift during a sequence without resting.

The main goal here is to continue exercising beyond when the muscles have begun to tire.

However, I say “sets”, this is not counted as an addition, but as an extension of the original set.

In other words, drop sets always count as one set.

The main reason for doing squats is to increase muscle endurance and promote muscle growth.

This is due to the complete fatigue of the muscle fibers.

That being said, although drops can increase potency, there is evidence published in the Journal of Sports Medicine and Physical Fitnesss which shows that just doing normal weight sets leads to strength improvement.

Drops are suitable for beginners, intermediates, and advanced users, but should be used with caution to avoid overtraining.

In addition, you can use them for any workout, thus improving your fitness and performance.

Just make sure you maintain proper posture throughout to enjoy more benefits.

The Most Popular Way to Use Drop Sets

Personally, I’ve been using drop sets in the end game.

My standard protocol would include all three sets after a workout and make sure the reps stay the same.

In addition, I reduce the weight by 10-30% for each subsequent type.

Here is an example of barbell bicep curls:

Barbell Bicep Curls: How to Do It Yourself
Stay	Rep	Weight
1	8-12	70 lbs
2	8-12	70 lbs
3 + 3 Drop Sets	8-12	70lbs ➡️ 50lbs ➡️ 40lbs ➡️ 30lbs
Brought to you by mybodyweightexercises.com

However, the last working set that includes 3 drop sets should count as ONE SET and not 4 total sets.

Of course, your “real” sets (for want of a better word) should be done with a lot of weight, intensity, and repetition.

Drops are just a way to reduce the excess, when your muscles are tired and close to failure, including the same movement but with less weight.

Therefore, the above exercises involve only 3 sets and not 6 sets.

Each “Set Drop Set” option

Each drop method is exactly what it sounds like, you make all kinds of drops for each game in your own time.

This will greatly increase the intensity and volume of your workout.

Basically, you’re looking to push your muscles to exhaustion at different levels of resistance.

This will increase muscle endurance and growth by exposing your muscles to multiple stimuli in one session.

I say this is very effective for muscle hypertrophy but with a little caveat.

First, you need to consider the amount of exercise, the amount of training, and the strength of recovery to avoid overtraining.

Therefore, I recommend that any drop-down method be used by experienced backpackers, especially those trying to get out in the mountains.

Then, use this option if you want to extend your training for a while.

Therefore, I would not recommend that beginners try this method, in addition, I would avoid training this way for more than two days a week.

Make sure you have 72 hours between the two sessions and train for the rest of the week.

Finally, be aware of your recovery, and how you feel in the gym, because there’s no reason to continue if you’re too tired or if you find your training sessions are struggling.

Barbell Bicep Curls: How to Set Up a Yoset
Section	Rep	Weight
First Set	8-12	70 lbs
Remove Set 1	8-12	50lbs per
Drop Set 2	8-12	30 lbs
Brought to you by mybodyweightexercises.com

As you can see in the table I have reduced the number of dots from 3 to 2.

This workout will only have 3 sets of work and not 9 sets.

Now, you can try any method with 3 dots per set, but that’s a lot of difficulty and volume.

Therefore, this is something that you can prepare, but I would make a mistake, and use a few drops until your body gets used to this kind of training.

This is also a good opportunity to check out my article that explains it if you need to do bicep curls while sitting or standing.

Key learning points

• A drop set counts as one set.
• Dropping sets involve lowering the weight and following sets without rest between these “sets”.
• They are a great way to promote muscle endurance and muscle growth.
• The most common way to use drop sets is to include a drop set in the last set of a specific event.
• I usually do three drops after a workout.
• You can use the “each drop set” method, which involves putting a drop after each set, I stick to the 2nd set using this method.
• Each drop set is an advanced training method and should be avoided by beginners.
• Do not do any type of drops more than twice a week and train regularly the rest of the week.
• Take care of your recovery and make sure your workouts don’t suffer from overdoing it.

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