The effects of a single or multi-step drop-set training compared to traditional resistance training on muscle performance and body composition

Main Article Content

Moein Fasihiyan
Scott Forbes
Maryam Taheri
Jose Gomez Lopez
Mohammad Babaie
Baktash Dejam
Maryam Nourshahi


The purpose was to examine two drop-set (DS) protocols (single step vs. multi-step) compared to traditional resistance training (TRT) over 8 weeks on changes in muscular strength, endurance and body composition. Twenty-seven trained males were randomized to one of three groups: traditional resistance training (TRT: n = 9), the single step drop set group (DS-S: n = 10) and the multi-step drop set group (DS-M: n = 8). Before and after training, body composition (percent body fat and skeletal muscle mass), and muscular strength and endurance (bench and leg press) were determined. Results: There was a significant interaction for leg press 1-RM (p < .001) and absolute change for leg-press 1-RM was significantly greater for both drop set protocols compared to TRT (p < .001). There were significant interactions for both leg press and bench press endurance (p < .001), with post hoc analyses revealing that only DS-M was superior to TRT (p < .001). There was a significant main effect of time for % body fat (p = .020), SMM (p < .001), however there were no differences between groups. Conclusions: Overall, single-step and multi-step drop-set training to failure appear to be effective strategies to enhance lower body strength, while only the multi-step drop set training enhanced muscular endurance compared to TRT.

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How to Cite
Fasihiyan, M., Forbes , S., Taheri, M., Lopez , J. G., Babaie, M., Dejam, B., & Nourshahi, M. (2023). The effects of a single or multi-step drop-set training compared to traditional resistance training on muscle performance and body composition. Scientific Journal of Sport and Performance, 2(3), 410–422.
Performance Analysis of Sport and Physical Conditioning
Author Biographies

Moein Fasihiyan, Shahid Beheshti University

Department of Biological Sciences in Sport and Health. Faculty of Sport Sciences and Health.

Scott Forbes , Brandon University

Department of Physical Education Studies. Faculty of Education.

Maryam Taheri, Shahid Beheshti University

Department of Biological Sciences in Sport and Health.

Jose Gomez Lopez , Motion Training, Rehab & Nutrition Center

Human Performance Laboratory.

Mohammad Babaie, Shahid Beheshti University

Department of Biological Sciences in Sport and Health.

Baktash Dejam, Shahid Beheshti University

Department of Biological Sciences in Sport and Health.

Maryam Nourshahi, Shahid Beheshti University

Department of Biological Sciences in Sport and Health.


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