Intensity Technique #1

The Dropset

What are Drop Sets?

Drop Sets, otherwise referred to by Joe Weider as the Descending Set Principle,
involve working a muscle to failure, and then reducing the weight before immedia
tely continuing. (Stoppani, 2013)
The Theory
The benefit of this technique is rather simple, Drop Sets allow for more weight
to be lifted for more reps than in a more conventional situation. Such an occurr
ence would enhance time under tension, and the buildup of lactate, hydrogen ions
, and inorganic phosphates (McArdle, 2010). Enhancing time under tension and met
abolic stress appear to be of great benefit to those seeking muscular developmen
t. (Spiering, 2008; Toigo, 2006)
Pros of Implementing Drop Sets
Increasing high threshold motor unit recruitment due to more contractions occurr
ing in an environment of accumulated fatigue (Spiering, 2008; Burd, 2010).
Dropsets can be performed on most exercises independently, therefore they do not
require the assistance of a training partner or spotter
although it is recommen
ded.
Cons
Increased risk of burnout (Willardson, 2006)
The Verdict
Dropsets appear to be a valid and effective technique of training for muscular d
evelopment. Due to the increased risk of burnout, it would be wise to keep usage
of this technique to a reasonable weekly minimum.
Practical Implications
For the purpose of fatigue management, we suggest periodizing dropsets in a week
ly undulating manner. Weekly Undulating Periodization involves changes in a trai
ning variable on a weekly basis.
Week 1

8 total dropsets

Week 2

4 total dropsets

Week 3

10 total dropsets

Week 4

4 total dropsets

The model above includes an alteration of

ent magnitude of training stimulus during
. The higher volume microcycles in week 1
imulus, while the lower volume periods in
aintenance based stimulus.

training volume which creates a differ

each week of a 4-week training program
and week 3 create a larger overload st
weeks 2 and 4 create a lower volume, m

Additionally, we do not recommend utilizing dropsets on movements that require s

ignificant stability of the spinal column. One must also note that Dropsets perf
ormed on major compound movements will be more taxing than dropsets performed on
isolation movements. This fact warrants more frequent usage of this technique o
n isolation movements such as a bicep curl, and more cautious usage of this tech
nique