Drop Sets and Failure Sets

What is this?

Drop sets and failure sets are advanced training techniques you can configure in the Workout Builder. A drop set involves performing an exercise to near-failure, then immediately reducing the weight and continuing for additional reps, often repeated for multiple weight reductions. A failure set is a set performed to muscular failure, meaning the client continues until they cannot complete another rep with proper form.

Why is it useful?

These techniques increase training intensity and time under tension beyond what standard straight sets provide. Drop sets are excellent for hypertrophy as they push muscles past the point of initial fatigue. Failure sets provide a clear intensity benchmark and are useful for tracking strength progression. Configuring these in the builder ensures clients understand the intent and log the data correctly.

Step-by-Step Guide

Configuring Drop Sets

1. Open the Workout Builder and locate the exercise where you want to programme a drop set.
2. Click on the set type indicator on the relevant set row.
3. Select Drop Set from the set type options.
4. The set is now marked as a drop set, visually indicated by a distinct label or colour.
5. Add subsequent sets with reduced weights. Mark each as a drop set to indicate they are part of the same drop set sequence.
6. A typical drop set configuration might look like this:

[Screenshot: Drop set sequence configured in the Workout Builder]

Configuring Failure Sets

1. Locate the exercise and set row where you want to programme training to failure.
2. Click on the set type indicator.
3. Select Failure from the set type options.
4. The set is marked as a failure set. You can leave the reps field blank or enter a target minimum, since the actual reps will be determined by the client's performance.
5. In the mobile app, the client logs the actual number of reps they completed before reaching failure.

[Screenshot: Failure set marked in the Workout Builder with visual indicator]

Combining Drop Sets and Failure Sets

You can combine both techniques. For example, a set taken to failure followed by drop sets:

This instructs the client to push to failure on each weight before dropping.

Things to Note

• Drop sets are performed with no rest between weight changes. Clients should prepare their weight reductions in advance.
• Failure sets require the client to self-assess when they have reached true muscular failure. Consider adding a note with guidance on maintaining proper form.
• Both drop sets and failure sets are tracked separately from standard working sets in analytics, providing a clearer picture of training intensity.
• These techniques significantly increase fatigue. Use them strategically, typically at the end of an exercise or workout, rather than on every set.
• Drop sets work best with machines and dumbbells where weight changes are quick. Barbell drop sets require pre-loaded weights or training partners.

FAQs

How are drop set reps logged by the client? The client logs the actual reps completed for each drop set segment individually. Each weight reduction is tracked as a separate entry.

Can I programme multiple drop set sequences in one workout? Yes. You can apply drop sets to multiple exercises within the same workout. However, consider the cumulative fatigue impact on the client.

Do failure sets affect volume calculations? Failure sets are included in volume calculations based on the actual reps the client logs, since the rep count is determined during the workout.

Should I programme warm-up sets before failure sets? Yes. Always include adequate warm-up sets before any high-intensity technique like failure sets or heavy drop sets to reduce injury risk.