For those unfamiliar with drop sets, the concept is quite simple. Instead of your traditional fixed sets, reps, and loading schemes, you take one set, start off a relatively heavy weight, and do as many reps as you can.
Once you hit failure, you immediately decrease the weight so you can continue to do more reps until you hit failure again.
The goal is to extend the set to recruit more muscle fibers and fatigue the muscle overall.
Now, there are different ways you can do drop sets. Some people don’t take the reps to failure but instead do a fixed number of reps for each drop.
Some drop in increments, and some drop in percentages. And some do more than one set to REALLY push their limits. In this particular study, though, it’s a comparison between normal sets and a single drop set to failure.
It’s very clear that it will depend on your goal.
If you’re trying to get stronger, you might be better off sticking to normal sets and lifting heavy weights. For those trying to build muscle, well then, drop sets might be for you.
You can potentially build more muscle and essentially save more time doing so. But… that doesn’t mean you should start drop setting all of your exercises all the time.
In short, there’s no guarantee that growth benefits will exist past 6 weeks, nor is it guaranteed you will see similar results with movements such as squats and bench press.
Either way, don’t let it sway you away from at least trying it out.