Dr. Lauren Colenso-Semple

But I think if people are thinking, I don't want to sit and rest and do nothing, then the superset or even a circuit type of structure is probably a better way to go.

I think forced reps we're not getting much benefit from other than it can be fun if you're working with a training partner.

Drop sets are a good kind of finisher because they can, especially if you're doing a cable type exercise,

I'm not going to say drop sets are better than straight sets, but it is a way to add some kind of variety into especially the last set of a workout.

Or if you're doing exercises that are just more conducive to drop sets, like a bicep curl or a leg extension or something that's really easy to immediately drop the weight and go to the next.

So it's not better, but it's certainly a tool, and it fits into that time-efficient strategy.

There's always going to be a harder part of the movement and an easier part of the movement.

So we should move the weight as quickly as we can during that difficult phase and then control on the easier phase.

But trying to intentionally slow down either direction is not particularly advantageous, especially if we think about...

Like standing up from a squat.

We want to stand up from the bottom of the squat as quickly as we can under load.

If we have a lot of load, we're not going to stand up super fast, but we should be thinking, stand up.

Because if we don't, we're less likely to be able to complete that repetition.

That's right.

And when you think about doing a set of 10, right, by the time you get to 7, 8, 9, the weight is already moving more slowly.

You're starting to grind it out because it's getting more and more challenging.

And so if you are using a load that is appropriate, then the rate, the time it takes for you to complete that rep will inevitably get a little bit longer.

But that's not something you're doing intentionally.

The problem with doing partial repetitions or even playing with tempo is that it's really difficult to replicate consistently.

And so I mentioned earlier that we want to progress over time.