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For those who already train in the gym and want to get in better shape when a workout can only take 40 minutes. 3 full-body workouts a week. Drop sets are used only in isolation exercises; compound exercises use regular sets.

Compound exercises use 10 reps. In two isolation exercises the last set is followed straight away by one more set with a lighter weight, so the muscle gets its work done faster. The load moves in a 4-week wave with a step back in week three.

Method: Drop sets to save time.
Each workout is planned for 40 minutes. In two isolation exercises the last set is followed straight away by one more set with a lighter weight: in studies this finishing set gave the same muscle growth as regular sets in less time. Compound exercises have no drop set, so their max is calculated from regular sets.

What studies found:

• Drop sets give the same muscle growth as regular sets and take less time (Sødal et al., 2023)
• In trained people rest-pause sets did as well as regular sets (Prestes et al., 2019)
• Pyramid and drop sets did not add more strength or muscle growth than regular sets (Angleri et al., 2017)

The studies showed an equal result in less time; the drop sets did not add extra muscle growth.

Body fat is set by diet; the program sets the training load.