Drop Sets – Redefined

Abstract

Drop setting is a mode of resistance exercise that has been historically defined as an immediate reduction in exercise load after set failure to allow more repetitions to be completed. The purpose of the current paper is to posit a modified conceptualization of drop sets and thus propose definitions for drop sets and two related concepts: “drop weight” sets and “drop length” sets. This modified conceptualization stems from the fact that both the external load and resistance arm of an exercise create the resistive torque that ultimately causes set failure (i.e., resistive torque = external load x resistance arm). Consequently, I propose that drop sets be defined as: “a reduction in the resistive torque of an exercise, which typically occurs immediately after a set is taken to failure or high level of fatigue, that allows more repetitions to be completed.” Thus, drop sets can be implemented by reducing either the external load or by shortening the resistance arm between sets. I call the former practice drop weight sets and the latter practice drop length sets. This new definition of drop sets broadens the scope of what a drop set has historically been thought to be, while definitions for drop weight sets and drop length sets are subdivisions of the drop set concept. This re-conceptualization of what a drop set is might enhance communication about resistance exercise and diversify the ways that drop sets are prescribed to increase muscle size and strength.