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Related Experiment Video

Updated: Apr 2, 2026

Impact of High-intensity Interval Exercise and Moderate-Intensity Continuous Exercise on the Cardiac Troponin T Level at an Early Stage of Training
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Acute and Chronic Effects of Drop-Set Training: A Meta-Analysis and Systematic Review.

Tim Havers1,2, Florian Micke3, Stephan Geisler4

  • 1Faculty of Sport and Health Sciences, Technical University of Munich, Munich, Germany. thavers@ist-hochschule.de.

Sports Medicine - Open
|April 1, 2026
PubMed
Summary

Drop-set training (DROP) provides comparable long-term muscle hypertrophy and strength gains to traditional resistance training (TRAD) in a time-efficient manner. DROP acutely increases perceived exertion and lactate levels, requiring consideration for training periodization.

Keywords:
Drop-set trainingHypertrophyMetabolic stressMuscle adaptationNeuromuscular fatiguePerceived exertionResistance trainingStrengthTime-efficient trainingTraining intensity

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Area of Science:

  • Exercise Physiology
  • Sports Science
  • Human Kinetics

Background:

  • Drop-set training (DROP) is recognized for its time efficiency in resistance exercise.
  • Its long-term effects on hypertrophy and strength, alongside acute physiological responses like metabolic stress and fatigue, require further clarification.
  • This meta-analysis aims to comprehensively evaluate the acute and chronic effects of DROP.

Purpose of the Study:

  • To compare the acute and chronic effects of drop-set training (DROP) versus traditional resistance training (TRAD).
  • To evaluate the impact of DROP on hypertrophy, strength, metabolic stress, fatigue, and perceived exertion.
  • To provide a comprehensive assessment of DROP's efficacy in resistance training.

Main Methods:

  • A systematic literature search was performed across major scientific databases (PubMed, Web of Science, SCOPUS, SPORTDiscus) adhering to PRISMA guidelines.
  • Included studies compared DROP and TRAD, analyzing outcomes related to hypertrophy, strength, metabolic stress, fatigue, and perceived exertion.
  • Data were extracted, risk of bias was assessed using the PEDro scale, and meta-analyses were conducted using a random-effects model.

Main Results:

  • The meta-analysis of 12 studies (n=274) indicated significantly higher perceived exertion (SMD=1.62) and lactate levels (SMD=0.67) with DROP.
  • A non-significant trend towards higher heart rate was observed with DROP (SMD=0.45).
  • No significant differences were found between DROP and TRAD for chronic adaptations in hypertrophy (SMD=0.04), strength (SMD=-0.04), or muscle endurance (SMD=0.53).

Conclusions:

  • Drop-set training (DROP) is a time-efficient resistance training method offering comparable long-term hypertrophy and strength benefits to traditional resistance training (TRAD).
  • Acutely, DROP elicits significantly greater perceived exertion and lactate responses compared to TRAD.
  • Practitioners should consider the heightened perceptual demands and potential recovery implications of DROP when designing training programs.