Discarded Sets Explained: One Set or Many?

Falling sets are a powerful method to increase muscle fatigue and facilitate muscle growth, although they are not strong and suitable for every individual. A drop set is considered a set even though it usually involves weight loss.

Understanding drop sets

Thrown sets are a fantastic training protocol that you can incorporate into your workouts.

They involve gradually reducing the weight you lift in consecutive sets without resting.

The main objective here is to continue exercising past the initial point of muscle fatigue.

However, when I say “sets”, this does not count as additional sets, but rather as an extension of the original working set.

In other words. Drop sets should always be considered as a single set.

The main reason for performing drop sets is to increase muscle endurance and promote muscle growth.

This is achieved by completely weakening the muscle fibers.

That said, although drop sets can increase strength, there is evidence published in Journal of Sports Medicine and FitnessSimply performing regular heavy sets has been shown to lead to significant strength improvements.

Drop sets are suitable for beginners, intermediate and advanced trainees, but should be used carefully to avoid overtraining.

In addition, you can apply them to each exercise, thereby increasing fitness and efficiency.

Make sure you maintain proper form to enjoy maximum benefits.

The most common way to use drop sets

I personally used drop sets during my last workout.

My standard protocol involves a total of 3 drop sets after the last work set, making sure the reps are the same.

Additionally, I typically reduce the weight by 10-30% for each successive drop set.

Here’s an example with barbell bicep curls:

However, the last work set consisting of 3 drop sets should only count as ONE SET, not 4 total sets.

In fact, your “real” sets (for want of a better word) should be performed at higher weights, intensity, and repetitions.

A set of drops is simply a way to squeeze a little more, when your muscles are tired and close to failure, while incorporating the same movement but losing weight.

So, the above bicep workout consists of only 3 sets and 6 sets.

The “Each set drop set” method

The drop-per-set method is exactly what it sounds like, you perform one drop set for each exercise in your routine.

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

Basically, you’re trying to push your muscles to exhaustion with different levels of resistance.

This increases muscle endurance and growth by exposing your muscles to different stimuli in one session.

I would say this is very effective for muscle hypertrophy, but with a few caveats.

First, you need to consider your overall exercise intensity, training volume, and recovery efforts to avoid overtraining.

Therefore, I recommend that each set drop set method be used only by experienced lifters, especially those who are trying to climb a plateau.

Then again, if you want to temporarily strengthen your training, use this method.

Therefore, I do not recommend beginners to try this method, moreover, I avoid training in this way more than two days a week.

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

Finally, be aware of your recovery as well as how you feel in the gym, because there’s no point in continuing if you feel constantly tired or your training sessions are suffering.

As can be seen from the table, I reduced the number of drip sets from 3 to 2.

This workout still only consists of 3 sets of work, not a total of 9 sets.

Now you can try each method with 3 drops per set, but this is a large amount of strength and volume.

So, this may be something you can do, but I would err on the side of caution and use a few drops until your body gets used to this type of training.

This is also a good opportunity to check out my article on what you should do. Perform bicep curls while sitting or standing.

Key learning points

• A drop set is considered a set.
• Dropping sets involve lowering the weight in subsequent sets without resting between these “sets”.
• They are a great way to increase muscle endurance and muscle growth.
• The most common method of using drop sets is to include a drop set in the last set of a particular exercise.
• After the last workout I do a total of 3 drop sets.
• You can use the “drop set every set” method, which involves putting a drop after each set, I usually limit it to 2 drops using this method.
• Each set drop sets are an advanced training method and should be avoided by beginners.
• Do “drops each set” no more than twice a week and train regularly for the rest of the week.
• Be careful with your recovery and make sure your workouts aren’t suffering from overtraining.

One of the biggest benefits of drop sets is that they increase metabolic stress and promote muscle growth. Basically, you can burn fat while building muscle. Which is the right focus Masticatory muscle exercise program.

Hi, I’m Partha, owner and founder of My Bodyweight Exercises I’m a Level 3 Personal Trainer and Certified Strength and Conditioning Specialist on the UK Register of Exercise Professionals. I have been a regular gym-goer since 2000 and have been training clients since 2012. My goal is to help you achieve your body composition goals.