Time-effective and intense chest workout with drop sets

Although some studies indicate that "there was no significant difference in hypertrophy measurements between the drop set and traditional training groups" I recently started to train my chest with drop sets. For now, I am at the level where I can do 80 kilos (~176 lbs) for 4- 5 reps with the barbell on the flat bench. According to most standard strength training recommendations, pursuing 8-12 repetitions on every set optimizes hypertrophic gains, and a low repetition scheme with heavy loads, from 1 to 5 repetitions per set with 80% to 100% of 1-repetition maximum (1RM) optimizes strength increases. Also, studies demonstrated that some drop set modalities took half to one-third of the time compared with traditional training. I need to accomplish all three of them: optimize strength increases, optimize hypertrophic gains, and reduce the duration of the workout sessions while increasing intensity, drop set modalities should help.

My chest workout routine to optimize strength increases and hypertrophic gains while trying to reduce the amount of time spent in the gym

Bench Press (Barbell)

Set 1:

• 20 kg × 50 reps [Warm-up]

Set 2:

• 80 kg (~176 lbs) × 4 reps plus another 4 reps with 70 kg (~ 154 lbs), dropped the weight to 50 kilos (~110 lbs) and continued for 10 more reps. That's a total of 18 reps for the second set.

Set 3:

• 80 kg (~176 lbs) × 4 reps [Drop Set]
• 70 kg (~ 154 lbs)× 3 reps [Drop Set]
• 50 kg (~110 lbs) × 8 reps [Drop Set]
  (15 reps total per set)

Set 4:

• 80 kg (~176 lbs) × 2 reps [Drop Set]
• 70 kg (~ 154 lbs)× 3 reps [Drop Set]
• 50 kg (~110 lbs) × 6 reps [Drop Set]
  (11 reps total per set)

Incline Bench Press (Dumbbell)

Set 1:

• 24 kg × 14 reps

Set 2:

• 30 kg (~66lbs) × 4 reps [Drop Set]
  and
• 24 kg (~53 lbs) × 4 reps [Drop Set]
  (8 reps total per set)

Set 3:

• 30 kg (~66lbs) × 3 reps [Drop Set]
  plus
• 24 kg (~53 lbs) × 2 reps [Drop Set]
  plus
• 18 kg (~40 lbs) × 2 reps [Drop Set]
  (7 reps total for the last set on dumbbell incline bench press)

This is how I do the Incline Barbell Bench Press:

Except for the first set, I took all these drop sets to failure (I couldn't do one more rep with that weight, no matter how hard I pushed myself).

Chest Dips (body weight)

• Set 1: 7 reps [Failure]
• Set 2: 7 reps [Failure]
• Set 3: 5 reps [Failure]
• Set 4: 4 reps [Failure]

At the moment, I'm not sure that my drop sets chest workout routine is more time-effective than the standard routine, but I will update this article after a couple of weeks of trying and seeing.

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