Training Science - Drop sets or Strip Sets
Drop sets, descending sets or strip sets are a method by which you perform an exercise until near failure, then immediately or following a short rest period you reduce the load or number of repetitions for an additional set or multiple drops. The benefits of add drop sets to your training is increasing some key factors for muscle growth such as:
- Mechanical tension
- Metabolic load
- Volume - total repetitions
- Density - repetitions per minute of your training sessions.
Drop sets with reducing load
What is it?
This method is a based on reducing the external load used during each drop set. Aim to perform 3 – 4 drops in load with minimal rest. There are multiple ways to apply drop sets to your training. Examples include: Cable Tricep Extensions – 10 reps @ 10 plates, 10 reps @ 8 plates, 10 reps @ 6 plates Bench Press – 5 reps @ 100kg, 5 reps @ 80kg, 5 reps @ 60kg DB Lateral Raise - 10 reps @ 10kg, 10 reps @ 8kg, 10 reps @ 6kg.
Why use this method?
Using this method can increase the metabolic stimulus and mechanical tension in primary muscles used during exercises. This method allows you to perform more repetitions during a single set, accumulate training volume and density in a time efficient manner.
How to incorporate it?
This method can induce a lot of fatigue if used excessively for strength based compound movements (Squat, Bench press, Military Press, Chin Up), therefore cycle them into your training sparingly. This method is excellent for assistance or isolation exercises (Lateral Raises, Tricep Extensions, Bicep Curl).
Mechanical Advantage Drop sets
What is it?
This method involves changing the mechanical load performed during an exercise or whilst targeting a group of muscles. An example using push ups can be seen here:
Another example can be the grips used in bench press or cable pulldown. Start with wide grip, then transition immediately to close grip, before finishing on normal grip.
Why use this method?
Using this method can increase the metabolic stimulus and mechanical tension in primary muscles used during exercises. Like a traditional drop set, this method allows you to perform more repetitions during a single set.
How to incorporate it?
This method is excellent to increase training volume, muscle recruitment and metabolic stimulus in the muscle. It is best applied to assistance exercises using higher volume repetitions (10 – 15 reps) or primary exercises using lower volume (3 – 5 reps) for three to four mechanical drop sets.
Rest Pause Sets
What is it?
This method is a repetition drop set where you use the same load, external or bodyweight, and you decrease the number of repetitions performed interspersed with short rest periods. You can use multiple starting repetitions and aim to decrease by one third each drop. For example, a hypertrophy-based scheme may be 15 reps / 30 seconds / 10 reps / 30 seconds / 5 reps. Pick a load you can do for 18 – 20 reps. A strength-based scheme may be 3 reps / 30 seconds / 2 reps / 30 seconds / 1 rep. Pick a load you can do for 4 – 5 reps.
Why use this method?
Using this method can increase the metabolic stimulus and mechanical tension in primary muscles used during exercises. Like a traditional drop set, this method allows you to perform more repetitions during a single set. This is a time efficient method to incorporate into a single session or whole block of training.
How to incorporate it?
Pick one or two of your compound exercises (Squat, Bench press, Military Press, Chin Up) and then pick an example repetition scheme to focus on Strength or Hypertrophy.