In a series of bodybuilding rep set schemes, today I’ll share a detailed blog on triple drop set, such as what it is, its pros and cons, examples by muscle groups, and how you can incorporate it into your training plan.
If you have been training for a while and want a challenging way to boost muscle growth, check out this ultimate guide.
What is the Triple Drop Sets Approach?
Before knowing the triple drop sets, first, let’s understand what the drop set is:
The drop set method involves doing three to four smaller sets within one main set. You start with heavy weights and finish with lighter weights. The goal is to perform as many reps as possible in each set till fatigue (unable to complete another single rep).
Drop sets are a type of workout technique where you reduce the weight you lift. There are three main types:
- Single drop sets: You lower the weight once.
- Double drop sets: You decrease the weight twice.
- Triple drop sets: You reduce the weight three times.
The triple drop sets involve performing four sub-sets within one set by dropping some weight after each sub-set.
For example, for front lat pulldowns, perform 4 sets starting with the heaviest weight you can manage. After the first set, reduce the weight by 20-25% for 6 reps, then lower it by 20-30% for 8-10 reps. Finally, decrease the weight by another 20-30% and do as many reps as possible. This will be your one set.
To illustrate, assume your maximum pull weight is 100 kg. Start with 80 kg for 4 reps, then reduce to 50-60 kg for 6 reps. Next, use 20-30 kg for 6-8 reps, and finally, drop to 10-20 kg and do as many reps as possible.
It is a challenging but effective way to build muscle, strength, and endurance.
Pros and Cons of Triple Drop Sets
Before I share triple drop sets for every muscle group, let’s understand the pros and cons of this rigorous but rewarding training method.
Benefits
1. Increase Muscle Growth
Doing an exercise with heavier to lighter weights without resting forces the muscle to recruit your entire muscle fibers.
The triple drop set scheme keeps muscles under constant stress. This leads to fatigue, which helps muscles grow.1 How to Use Drop Sets to Improve Muscle Definition by Pete McCall on November 20, 2015 – American Council of Exercise (ACE)
2. Help Break Plateau
Sticking to the same intensity and training program often hinders your muscle growth. Drop sets push you beyond your perceived limits by forcing the muscle to work even in a fatigued state. This level of effort often creates a new stimulus for adaptation and helps overcome muscle plateau and progress your growth.
3. Time Efficient
With the triple drop sets, you can get more work done in less time than the traditional rep-set approach.
A study on the National Institute of Health (NIH) website highlighted that the drop set modalities took around half to one-third of the time compared with traditional training to get the same benefits.2 Sødal, Lena Kristiansen et al. “Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis.” Sports medicine – open vol. 9,1 66. 31 Jul. 2023, doi:10.1186/s40798-023-00620-5, 3Coleman, Max & Harrison, Khalil & Arias, Roberto & Johnson, Ericka & Grgic, Jozo & Orazem, John & Schoenfeld, Brad. (2022). Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis. International Journal of Strength and Conditioning. 2. 10.47206/ijsc.v2i1.135
4. Improve Muscular Endurance
The triple drop sets involve performing various reps and sub-sets without resting between them, pushing your muscles to work hard. This demanding work constantly challenges your muscles and enhances your muscular endurance.4 de Salles, Belmiro Freitas et al. “Rest interval between sets in strength training.” Sports medicine (Auckland, N.Z.) vol. 39,9 (2009): 765-77. doi:10.2165/11315230-000000000-00000
Disadvantages
Let’s also learn key drawbacks before integrating triple drop sets into your training program:
1. Taxing on the Muscles
The triple drop set scheme requires intense effort and puts too much stress on the muscles and joints.
It is so demanding that people who haven’t developed a solid base of strength and endurance won’t be able to do it effectively.
2. Ineffective for Strength Building
With the triple drop set approach, you can’t build as much strength as you can with the standard rep-set method. For building strength, you need to rest for 3-5 minutes between sets so you can lift heavier safely and effectively.
The Best Triple Drop Set Examples for Every Muscle Group
Back
| Exercise | Triple Sets | Reps |
|---|---|---|
| Lat Pulldown (Prone Grip) | 2 | 4-5-6-7 |
| Neutral Grip Pulldown | 2 | 4-5-6-7 |
| Seated Cable/Machine Row | 3 | 4-5-6-7 |
| Barbell T-Row | 3 | 4-5-6-7 |
Chest
| Exercise | Triple Sets | Reps |
|---|---|---|
| Incline Bench Press | 3 | 4-5-6-7 |
| High to Low Cable Fly | 3 | 4-5-6-7 |
| Seated Cable Fly | 3 | 4-5-6-7 |
Shoulder
| Exercise | Triple Sets | Reps |
|---|---|---|
| Smith Machine Overhead Press | 3 | 4-5-6-7 |
| Single-arm Cable Lateral Raises | 2 | 4-5-6-7 |
| Reverse Pec Deck Fly | 3 | 4-5-6-7 |
| Smith Machine Shrug | 2 | 4-5-6-7 |
Legs
Quads
| Exercise | Triple Sets | Reps |
|---|---|---|
| Smith Machine Back Squat | 3 | 4-5-6-7 |
| Leg Press | 3 | 4-5-6-7 |
| Leg Extension | 3 | 4-5-6-7 |
Hamstrings
| Exercise | Triple Sets | Reps |
|---|---|---|
| Romanian Deadlift | 3 | 4-5-6-7 |
| Lying Leg Curl | 3 | 4-5-6-7 |
| Seated Leg Curl | 3 | 4-5-6-7 |
Glutes & Calves
| Exercise | Triple Sets | Reps |
|---|---|---|
| Cable Pull Through | 3 | 4-5-6-7 |
| Hip Thrust | 3 | 4-5-6-7 |
| Seated Calf Raises | 3 | 4-5-6-7 |
| Standing Calf Raises | 3 | 4-5-6-7 |
Arms
Biceps
| Exercise | Triple Sets | Reps |
|---|---|---|
| Cable Curl | 3 | 4-5-6-7 |
| Preacher Curl | 3 | 4-5-6-7 |
| Rope Hammer Curl | 3 | 4-5-6-7 |
Triceps
| Exercise | Triple Sets | Reps |
|---|---|---|
| Close Grip Bench Press | 3 | 4-5-6-7 |
| Triceps Pushdown | 3 | 4-5-6-7 |
| Overhead Triceps Extension | 3 | 4-5-6-7 |
Abdominals
| Exercise | Triple Sets | Reps |
|---|---|---|
| Cable Crunches | 3 | 4-6-8-10 |
| Machine Abdominal Crunch | 3 | 4-6-8-10 |
| High Cable Side Bend | 3 | 4-6-8-10 |
Who Should Perform Triple Drop Sets?
Triple-drop sets are for intermediate to advanced lifters who have been training for a while and want to break through plateaus, maximize hypertrophy, or add variety to their training.
It is also a suitable approach for those who want a time-efficient way to target muscles within a limited time.
However, if you’re new to weight training, you should stick to basic compound lifts and progressive overload, instead of exhausting your muscles with triple drop sets.
The triple drop set scheme is also less effective for developing maximal strength and power.
How to Integrate Triple Drop Set In Your Training?
You should integrate the triple drop set approach into your training in an organized way so that you can get maximum benefits while lowering the risk of injuries.
Here’s how to easily include it into your regimen, step-by-step:
- Make Use of Them In moderation: To prevent too much tiredness, do one or two exercises per session in triple drop sets. Understand how quickly your muscles recover or how much load you can handle and then incorporate them accordingly but start with fewer sessions.
- Use Triple Drop Sets Wisely During Your Workout: Try to keep the drop sets at the end of your workout. Perform compound movements, such as the bench press or squat, first, and then isolation exercises with triple drop sets. And sometimes dedicate a whole session to triple drop sets (a day that is especially focused on the chest, shoulder, or quads, for example).
- Select Appropriate Exercises: Triple drop sets work best and are the safest for isolation exercises like machine rows, cable pushdowns, and dumbbell presses. You also consider using machines over free weights for more safety.
- Keep the Number of Reps in Mind: Begin with a difficult weight that permits 4-5 repetitions till failure. Lower the weight and aim for 5-6 reps until failure, reduce the weight by 20–30% and perform 7-8 reps, again reduce the weight by an additional 20–30% and perform 8-9 repetitions until you reach failure. To maintain the intensity, take only 10 to 15 seconds off in between drops.
- Take Rest When Needed: You can take 30-60 seconds of rest between sub-sets if needed to perform each rep effectively.
References
- 1How to Use Drop Sets to Improve Muscle Definition by Pete McCall on November 20, 2015 – American Council of Exercise (ACE)
- 2Sødal, Lena Kristiansen et al. “Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis.” Sports medicine – open vol. 9,1 66. 31 Jul. 2023, doi:10.1186/s40798-023-00620-5
- 3Coleman, Max & Harrison, Khalil & Arias, Roberto & Johnson, Ericka & Grgic, Jozo & Orazem, John & Schoenfeld, Brad. (2022). Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis. International Journal of Strength and Conditioning. 2. 10.47206/ijsc.v2i1.135
- 4de Salles, Belmiro Freitas et al. “Rest interval between sets in strength training.” Sports medicine (Auckland, N.Z.) vol. 39,9 (2009): 765-77. doi:10.2165/11315230-000000000-00000
