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Drop Sets and Supersets: Same Growth in Less Time

October 1, 2026 · 3 min · Free opener

Overview

Drop sets and supersets are the two most common ways to fit more hard work into less time.

  • Drop set: take a set to failure, cut the load, and keep going straight away.
  • Superset: pair two exercises with little or no rest between them.

This lecture covers meta-analyses and trials on whether they match traditional straight sets for growth, and what they cost in fatigue.

Drop sets

A systematic review and meta-analysis pooled 6 studies with 142 participants, 5 of which entered the quantitative analysis.[1]

  • Growth: both drop sets and traditional sets increased muscle size, with no significant difference between them (standardized mean difference 0.155).
  • Time: some drop-set protocols took one-half to one-third of the time of the traditional program.
  • Conclusion: drop sets are an efficient way to pursue hypertrophy when training time is limited.

Drop sets may also change where a muscle grows. Sixteen men trained leg extensions for 8 weeks, with one leg doing drop sets and the other traditional sets.[2]

  • Rectus femoris: the drop-set leg grew more at 30% and 50% of femur length.
  • Elsewhere: no difference at 70% of femur length or in the vastus lateralis.
  • Strength: estimated 1RM gains were similar (+34.6% vs +32.0%).

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Source attribution

  1. [1]Sødal LK, Kristiansen E, Larsen S, et al. Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis. Sports Medicine - Open. 2023;9:66. https://doi.org/10.1186/s40798-023-00620-5 (free full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC10390395/)
  2. [2]Varović D, Žganjer K, Vuk S, et al. Drop-Set Training Elicits Differential Increases in Non-Uniform Hypertrophy of the Quadriceps in Leg Extension Exercise. Sports. 2021;9(9):119. https://doi.org/10.3390/sports9090119 (free full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC8473065/)
  3. [3]Zhang X, Weakley J, Li H, et al. Superset Versus Traditional Resistance Training Prescriptions: A Systematic Review and Meta-analysis Exploring Acute and Chronic Effects on Mechanical, Metabolic, and Perceptual Variables. Sports Medicine (Auckland, N.z.). 2025;55(4):953. https://doi.org/10.1007/s40279-025-02176-8 (free full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC12011898/)
  4. [4]Weakley JJS, Till K, Read DB, et al. The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European Journal of Applied Physiology. 2017;117(9):1877. https://doi.org/10.1007/s00421-017-3680-3 (free full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC5556132/)