Body Building Resources

Are Drop Sets Good To Build Muscle Fast?

Drop sets is a popular and advanced weight training technique which can allow you to push yourself further in your bodybuilding workout by starting with a heavier weight and progressively switching to lighter weights without rest in between. The goal is to stimulate your muscle fibers for more growth.

If you're stuck in a routine doing the exact same thing time and time again, you can hit a plateau and your muscles won't respond anymore for growth. This is where you need to be creative with your training and make changes so that your muscles can continue to adapt for growth. Drop sets definitely give a whole new dimension to a stale workout and make it more challenging as well. Here are a few reasons why drop sets are good to build muscle fast:


Training with intensity is a sure-fire way to shock your muscles. For muscles to grow faster, you need to put them under enough stress. Honestly, there is no better way to shock your muscles than with drop sets in order to increase muscle mass. Since there is no rest time in between sets, you'll experience intense workout sessions with your muscles under heavy continuous stress.

If you had to lift a heavy weight only, you won't be able to perform as many sets as you could and train your muscles to failure, so you'll be lacking in intensity.

No Rest Time

A common way to train is to perform a set and rest 45-60 seconds or so before resuming with the next set. But that's not the case with drop sets. As mentioned above, there is no rest time for drop sets as the goal is to continue working your muscles till exhaustion. Since you're decreasing the weights from set to set, you can allow yourself no rest time.

The good thing about no rest time is once blood starts rushing to your muscles after the initial set and you keep cranking sets after sets without break, you'll get amazing pumps and this is usually an indicator of a good workout. By not losing the blood flow to your muscles with too much rest time, you'll keep the pumps and make better muscle gains.

Lactic Acid Build Up

Performing drop sets creates a lot of lactic acid build up, which is the burning sensation you get in your muscles while working out. Lactic acid stimulates the release of natural growth hormones by the pituitary gland of your brain, thus promoting muscle building, growth and performance.


Drop sets boost your testosterone levels and as a result, build more strength. This is a good thing as having more strength enables you to lift heavier weights and build bigger muscles with time.

Drop sets can be done with either isolation exercises or compound exercises although the latter is usually more common since you can add more weights. Having a training partner can be beneficial notably when you have to remove the weights from a barbell bar and you have to do it quick as you can't rest. It's definitely an advantage to have a helping hand. One word of caution though is don't perform drop sets too often as you'll fatigue your muscles too much and easily overtrain them. Since drop sets is an advanced weight training technique, I don't recommend them if you're just getting started.

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