bodybuilding Bodybuilding is the use of progressive resistance exercise to control and develop one's muscles (muscle building) by muscle hypertrophy for aesthetic purposes. It is distinct from similar activities such as powerlifting because it focuses ...

and

weight training Weight training is a common type of strength training for developing the strength, size of skeletal muscles and maintenance of strength.Keogh, Justin W, and Paul W Winwood. “Report for: The Epidemiology of Injuries Across the Weight-Trai ...

, using drop sets (aka dropsets, descending sets, strip sets, the multi-poundage system the stripping method, triple-drops, down the rack, or running the rack) 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 machine A weight machine is an exercise machine used for weight training that uses gravity as the primary source of resistance and a combination of simple machines to convey that resistance to the person using the machine. Each of the simple machines (pull ...

s because reducing the weight quickly is thought by some to be extremely important, but it can also be performed with

dumbbell The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs, with one in each hand. History The forerunner of the dumbbell, halteres, were used in ancient Greece as lifting ...

s 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 Joseph Weider (; November 29, 1919 – March 23, 2013) was a Canadian bodybuilder and entrepreneur who co-founded the International Federation of BodyBuilders (IFBB) alongside his brother Ben Weider. He was also the creator of Mr. Olympia, Ms. O ...

's ''Weider System''.

Example

While performing a

biceps curl The term "biceps curl" refers to any of a number of weight training exercises that primarily targets the biceps brachii muscle. It may be performed using a barbell, dumbbell, resistance band, or other equipment. Overview The biceps curl mainly ...

, the person lifting the weight would start with a 25 pound dumbbell 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 they wish, 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 (without necessarily reaching the point of muscle failure) 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 (usually 30% or more) 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

Drop sets have been shown to increase muscle

hypertrophy Hypertrophy is the increase in the volume of an organ or tissue due to the enlargement of its component cells. It is distinguished from hyperplasia, in which the cells remain approximately the same size but increase in number.Updated by Linda J. ...

(growth) better than the traditional three-set training. 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.

Other names

Drop sets and the technique also go by the names breakdowns, burnouts, descending sets, triple-drops (when a total of three different weights are used), down the rack or running the rack (when using dumbbells), up the stack (because with a weight machine, the pin is moved up the stack of plates with each drop in weight), strip sets (when you "strip" weights off the ends of a bar), or the stripping technique (so called because of "stripping" weight plates off with each drop in weight).

References

{{reflist, refs= {{cite web, url=http://ditillo2.blogspot.com/2012/01/muscle-beach-inc.html, title=The Tight Tan Slacks of Dezso Ban: The Atkin Multi-Poundage System - Henry J. Atkin, date=16 January 2012, website=Ditillo2.blogspot.com, accessdate=15 October 2018 {{cite web, url=https://www.bodybuilding.com/content/what-makes-dropsets-so-good-but-so-nasty.html, title=What Makes Dropsets So Good, But So Nasty?, date=9 March 2018, website=Bodybuilding.com, accessdate=15 October 2018 {{cite book, url=https://books.google.com/books?id=sKfGUzYZYkcC&q=%22drop+sets%22&pg=PA125, title=Men's Body Sculpting, first=Nick, last=Evans, date=1 December 2009, publisher=Human Kinetics, accessdate=15 October 2018, via=Google Books, isbn=9780736083218 {{cite web, url=https://www.researchgate.net/publication/316737343, format=PDF, title=Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength, website=Researchgate.net, accessdate=15 October 2018 {{cite journal, title=Effect of creatine supplementation and drop-set resistance training in untrained aging adults, date=1 October 2016, journal=Experimental Gerontology, volume=83, pages=112–119, doi=10.1016/j.exger.2016.08.005, pmid=27523919, last1=Johannsmeyer, first1=Sarah, last2=Candow, first2=Darren G., last3=Brahms, first3=C. Markus, last4=Michel, first4=Deborah, last5=Zello, first5=Gordon A., s2cid=21843599 {{cite web, url=https://www.researchgate.net/publication/322133680, format=PDF, title=Can Drop Set Training Enhance Muscle Growth?, website=Researchgate.net, accessdate=15 October 2018 {{cite book, url=https://books.google.com/books?id=8whwyV9GlY8C&q=%22drop+sets%22&pg=PA187, title=Stronger Arms & Upper Body, first=Joe, last=Wuebben, date=15 October 2018, publisher=Human Kinetics, accessdate=15 October 2018, via=Google Books, isbn=9781450407977

External links

Drop Sets at abcbodybuilding.comFitness Training With Chris Aka Dream
Bodybuilding Weight training methodologies Strength training Physical exercise