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Drop Sets for Fat Loss & Muscle Gain

Feature by: Craig Ballantyne, is a Certified Strength & Conditioning Specialist


If the development of maximal strength OR size is your goal, these techniques are not mandatory for success. Let me explain:

First, a muscle "pump" is simply the result of blood and tissue fluid being forced into the muscle from the surrounding vessels and then accumulating within the muscle. While an increased blood flow to the area is beneficial, the pump lasts only for a short time (30-60 minutes). Unfortunately, this is too short of a time period to result in any significant physiological changes to the muscle, as growth and repair occur over a 24 to 48 hour (or more) time period following exercise.

Therefore, we should not focus our training time on achieving this "pump", although with training of the proper intensity, it will occur regardless. Most individuals desire the pump and if they do not achieve it, they feel as if the workout has been poor, however this is not the case. It is much more important to train at a proper intensity and with proper technique.

The "drop-set" method will not be effective if the training goal is maximal size and strength. While decreasing the weight to allow for more repetitions may provide a "burning" sensation within the muscle, the actual stimulus on the muscle fibers will be much less in comparison to a "regular" set (performed after a sufficient recovery interval).

Most physiologists agree that muscle appears to grow in response to a stress of sufficient intensity and duration. Therefore, by sticking to heavier weights and adequate rest intervals, the trainee can apply a greater stress in comparison to the "drop-sets" technique. The lighter weights used in a superset probably do not optimally stimulate the muscle at the level necessary to produce growth and strength adaptations in the muscle fibers.

Finally, the use of "drop-sets" may be detrimental in the effects that this technique has on energy reserves. The "drop-set" technique may rob the trainee of valuable energy that would be better spent in the performance of a regular set (a set at a higher intensity). Secondly, the "drop-set" technique may require additional calories to fuel the contractions, and this may then require a greater caloric intake on the part of the trainee in order to gain muscle mass, although this may not be significant. One thing in the favor of drop-sets is time efficiency because you can get a lot done in a very short time.

Therefore, the drop-set method does not appear optimal for acquiring both strength and size. You are best off to keep your training techniques plain and simple (heavy weights, moderate repetitions), unless a plateau in performance suggests otherwise. Overcoming a plateau may require more advanced techniques and program design that should be based solely on the individual, not through general recommendations.
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