Drop-sets and muscle growth

Failure point

Research and practice show that one set can also achieve a state in which the muscle, in some way, is laid out in its entirety. The set, which involves most of the muscle fibers, uses their potential and energy with maximum efficiency - in other words, it brings the points of failure.

This condition is fraught with muscle tissue microscopy, and it is the process of recovery after such disorders that causes the growth of connective muscle tissue, which leads to the growth of the muscle as a whole. More information about the process of growth of muscle fibers.

set-points. To reach the point of failure, the only approach is possible with the help of a drop-set( drop set - from the English "drop").You perform the exercise with the weight with which you can do no more than 5 repetitions, then very quickly take a smaller weight( about 25%), and do 7-9 repetitions, again reduce the weight, do 10-14 repetitions, and so on,until the moment when there will be no forces even for one repetition with the minimum weight.

If you are lifting a dumbbell to the bicep, then the point of failure in the exercise comes when there is no longer the strength to perform the repetition, and raise the hand at all without weight.

Performing drop sets is easier with dumbbells or on blocks, which will allow you to change weight quickly. If you are working with a barbell, you will need the help of an assistant.

What's next?

Having reached the described point of failure, it makes no sense to perform another drop-set and or a normal set with low weight. You have reached your goal - they forced the muscle to work 100%, activated the recovery process after the load, provoked the muscle to grow.

On the other hand, if you are working on your back or chest, it's not so simple. Such large muscle groups are divided into autonomous departments - for example, distinguish the upper, lower and middle muscles of the back.

Each group of such muscles needs its own drop-set. For example, for the chest, you can make a bench press, then press the bench in the slope( on the upper chest), and complete the information on the blocks.


The purpose of drop-sets is to cause maximum stress in the muscle, to activate the processes of tissue repair, to make the muscle grow and increase. The constant use of this technique causes overtraining. Alternate workouts with drop sets and do not use them all the time.