30 Seconds SummaryCan You Drop (Set) Weight for Gains?
- Meta-analysis reviewed by Coleman et al. compares drop set training to traditional set training, assessing their effects on hypertrophy and strength gains.
- Resulting effect sizes for both hypertrophy (ES = 0.08) and strength (ES = 0.07) are trivial, suggesting similar effectiveness between drop sets and traditional sets.
- Despite similar general effectiveness, traditional sets might be better for long-term strength gains based on data and practical considerations of training intensity and progression.
- Variability in individual responses to different training protocols highlights the importance of personalized training approaches.
- Perceived difficulty and response to training protocols can affect long-term adherence and enjoyment of exercise routines.
- While drop sets can be an efficient way to increase volume in short sessions, they shouldn't replace traditional sets completely, especially in high-skill exercises like squats, bench presses, and deadlifts.
- Drop sets should ideally be used as a supplementary method within a structured and well-planned training program.
Stronger By Science
Michael Zourdos
