119:
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 their one rep
144:
Drop sets may be performed either with or without rest periods between sets. Some make a distinction between the two: if the lifter does not rest then these sets are referred to as drop sets, whereas if the lifter does rest between sets then these sets are usually referred to as
128:
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
386:
Johannsmeyer, Sarah; Candow, Darren G.; Brahms, C. Markus; Michel, Deborah; Zello, Gordon A. (1 October 2016). "Effect of creatine supplementation and drop-set resistance training in untrained aging adults".
133:) 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
167:
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.
362:
Muscle hypertrophy and strength increases after ten weeks of High
Intensity Training: Results of an empirical study using bioelectrical impedance analysis
91:
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
514:
489:
370:
310:
276:
137:
method is one in which a large percentage (usually 30% or more) of the starting weight is shed with each weight reduction. A
239:
300:
266:
75:
because reducing the weight quickly is thought by some to be extremely important, but it can also be performed with
524:
519:
431:"Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength"
360:
152:
These definitions are somewhat arbitrary, of course, and not everyone will agree on the exact definitions.
509:
209:(because with a weight machine, the pin is moved up the stack of plates with each drop in weight),
130:
412:
404:
366:
306:
272:
333:
396:
493:
24:
72:
503:
458:
430:
334:"The Tight Tan Slacks of Dezso Ban: The Atkin Multi-Poundage System - Henry J. Atkin"
80:
416:
116:
20:
400:
161:
112:
217:(so called because of "stripping" weight plates off with each drop in weight).
170:
Drop set usage can increase the hypertrophic response to resistance training.
96:
71:
failure has been achieved at a higher weight. It is most often performed on
408:
76:
64:
68:
173:
Some researchers have reported mixed or inconclusive findings.
213:(when you "strip" weights off the ends of a bar), or the
164:(growth) better than the traditional three-set training.
115:, the person lifting the weight would start with a 25
359:
Giessing, Jürgen; Eichmann, Björn (29 January 2014).
197:(when a total of three different weights are used),
181:Drop sets and the technique also go by the names
459:"Can Drop Set Training Enhance Muscle Growth?"
234:
232:
230:
160:Drop sets have been shown to increase muscle
8:
240:"What Makes Dropsets So Good, But So Nasty?"
16:Bodybuilding and weight training technique
95:. In the 1980s, drop sets formed part of
226:
141:would remove anywhere from 10% to 25%.
7:
63:) is a technique for continuing an
14:
490:Drop Sets at abcbodybuilding.com
299:Wuebben, Joe (15 October 2018).
265:Evans, Nick (1 December 2009).
302:Stronger Arms & Upper Body
1:
515:Weight training methodologies
401:10.1016/j.exger.2016.08.005
541:
496: (archived 2007-05-19)
322:– via Google Books.
288:– via Google Books.
67:with a lower weight once
389:Experimental Gerontology
205:(when using dumbbells),
338:Ditillo2.blogspot.com
93:multi-poundage system
45:multi-poundage system
268:Men's Body Sculpting
215:stripping technique
111:While performing a
305:. Human Kinetics.
271:. Human Kinetics.
525:Physical exercise
520:Strength training
340:. 16 January 2012
532:
477:
476:
474:
472:
466:Researchgate.net
463:
455:
449:
448:
446:
444:
438:Researchgate.net
435:
427:
421:
420:
383:
377:
376:
356:
350:
349:
347:
345:
330:
324:
323:
321:
319:
296:
290:
289:
287:
285:
262:
256:
255:
253:
251:
244:Bodybuilding.com
236:
203:running the rack
61:running the rack
49:stripping method
540:
539:
535:
534:
533:
531:
530:
529:
500:
499:
494:Wayback Machine
486:
481:
480:
470:
468:
461:
457:
456:
452:
442:
440:
433:
429:
428:
424:
385:
384:
380:
373:
358:
357:
353:
343:
341:
332:
331:
327:
317:
315:
313:
298:
297:
293:
283:
281:
279:
264:
263:
259:
249:
247:
238:
237:
228:
223:
191:descending sets
179:
158:
126:
109:
89:
73:weight machines
37:descending sets
25:weight training
17:
12:
11:
5:
538:
536:
528:
527:
522:
517:
512:
502:
501:
498:
497:
485:
484:External links
482:
479:
478:
450:
422:
378:
371:
351:
325:
311:
291:
277:
257:
246:. 9 March 2018
225:
224:
222:
219:
178:
175:
157:
154:
139:tight drop set
131:muscle failure
125:
122:
108:
105:
88:
85:
15:
13:
10:
9:
6:
4:
3:
2:
537:
526:
523:
521:
518:
516:
513:
511:
508:
507:
505:
495:
491:
488:
487:
483:
467:
460:
454:
451:
439:
432:
426:
423:
418:
414:
410:
406:
402:
398:
394:
390:
382:
379:
374:
372:9783828857957
368:
364:
363:
355:
352:
339:
335:
329:
326:
314:
312:9781450407977
308:
304:
303:
295:
292:
280:
278:9780736083218
274:
270:
269:
261:
258:
245:
241:
235:
233:
231:
227:
220:
218:
216:
212:
208:
204:
200:
199:down the rack
196:
192:
188:
184:
176:
174:
171:
168:
165:
163:
155:
153:
150:
148:
142:
140:
136:
135:wide drop set
132:
123:
121:
118:
114:
106:
104:
102:
101:Weider System
98:
94:
86:
84:
82:
78:
74:
70:
66:
62:
58:
57:down the rack
54:
50:
46:
42:
38:
34:
30:
26:
22:
510:Bodybuilding
469:. Retrieved
465:
453:
441:. Retrieved
437:
425:
392:
388:
381:
361:
354:
342:. Retrieved
337:
328:
316:. Retrieved
301:
294:
282:. Retrieved
267:
260:
248:. Retrieved
243:
214:
210:
207:up the stack
206:
202:
198:
195:triple-drops
194:
190:
186:
182:
180:
172:
169:
166:
159:
151:
146:
143:
138:
134:
127:
110:
100:
92:
90:
81:free weights
60:
56:
53:triple-drops
52:
48:
44:
40:
36:
32:
28:
21:bodybuilding
18:
395:: 112–119.
177:Other names
162:hypertrophy
113:biceps curl
504:Categories
471:15 October
443:15 October
344:15 October
318:15 October
284:15 October
250:15 October
221:References
211:strip sets
183:breakdowns
124:Variations
97:Joe Weider
79:and other
41:strip sets
147:down sets
120:maximum.
77:dumbbells
29:drop sets
417:21843599
409:27523919
187:burnouts
65:exercise
33:dropsets
27:, using
492:at the
156:Effects
107:Example
87:History
415:
407:
369:
309:
275:
69:muscle
43:, the
462:(PDF)
434:(PDF)
413:S2CID
117:pound
59:, or
31:(aka
473:2018
445:2018
405:PMID
367:ISBN
346:2018
320:2018
307:ISBN
286:2018
273:ISBN
252:2018
47:the
23:and
397:doi
201:or
99:'s
19:In
506::
464:.
436:.
411:.
403:.
393:83
391:.
365:.
336:.
242:.
229:^
193:,
189:,
185:,
149:.
103:.
83:.
55:,
51:,
39:,
35:,
475:.
447:.
419:.
399::
375:.
348:.
254:.
Text is available under the Creative Commons Attribution-ShareAlike License. Additional terms may apply.