Analysis Version
v1
History
Back
assertion
Analysis v1
Strong Support

If you do more reps near your limit, you grow muscle just as well as doing more total reps far from failure.

49
Pro
0
Against

Evidence from Studies

Supporting (2)

49

Community contributions welcome

45

Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength.

Randomized Controlled Trial
Human

This study found that doing just one tough set of lifts until you're almost too tired to continue grew muscles just as well — or even better — than doing three easier sets, meaning you can get the same results with less work.

44

Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis

Systematic Review With Meta-Analysis
Human
2023 Jul 31

This study found that lifting weights until you're almost too tired to continue, then making the weight lighter and doing it again, builds just as much muscle as doing a lot more reps the normal way—so you can get the same results with less work.

Contradicting (0)

0

Community contributions welcome

No contradicting evidence found

Similar Assertions

When resistance training is performed to volitional muscular failure, hypertrophic outcomes are equivalent across a wide range of loads (from low to high) and repetition ranges.

46
54
73%

Lifting weights until you can't do another rep doesn't help you build more muscle than stopping before you hit total exhaustion—so you don't need to push yourself to the absolute limit to get the best results.

39
0
72%

Resistance training to muscular failure induces equivalent hypertrophy in both slow-twitch (type I) and fast-twitch (type II) muscle fibers, regardless of load or repetition range.

46
54
71%

If you get much stronger—like more than 20% stronger—on an exercise you’ve been doing for a long time, it probably means your muscles got bigger, not just your brain getting better at telling your muscles to work harder.

39
38
71%

Related Content