Drop Set Training Essay

The drop-set training system is a technique in which the participant performs a resistance training exercise to muscle failure, reduces the weight, and then continues with the exercise for an additional number of repetitions. Within one set, the participant “drops” weight several times (Clark, 2014). This method of training is considered an advanced technique done by many experienced bodybuilders (Id). The extent of weight drop does not appear to be agreed upon. The Clark text (Id) mentions dropping 5-20% of the load, while another source (Fazio, 2014) prescribes dropping between 10% to 30% of the load. The primary benefit of drop-setting clearly is realized by those in the Hypertrophy stage of the OPT model. In order to maximize growth in muscle mass, it is critical to activate each fiber of the working musculature. By drop-setting, you achieve additional repetitions that one would not perform otherwise. With other methods, the set’s repetitions amount is a predetermined amount. With drop-setting, first of all, you are working to muscle failure, which allows the muscle to potentially go beyond a predetermined rep amount. Then, by dropping …show more content…
This is achieved through the “50% Drop” method (Id). Based on my reading, the method is to start within your Hypertrophy intensity range (i.e., 75-85% 1RM), and then drop the weight by 50% after muscle failure. Fazio believes that a client can build size and increase endurance this way. In my opinion, a Strength Endurance client can start within the Endurance intensity range (i.e., 70-80% 1RM) and follow the normal Drop-set method (i.e., drop between 5-20%). My concern for an Endurance client is simply to avoid adaptations in which the client does not want, i.e., hypertrophy. This is important for the athlete who does not want the extra muscle mass for competitive reasons (gymnasts,