After 12 weeks of training with the same total workload, neither method made the biceps noticeably thicker than the other.

Women who did any kind of upper-body strength training ended up with thicker biceps than women who didn’t train their upper body at all.

Doing bicep curls with two different methods—either lowering the weight gradually or keeping it heavy—both made the upper arm muscles thicker in young women after 12 weeks of training.

After doing bicep curls 24 times over 12 weeks, women’s upper arm muscles got noticeably thicker, no matter which way they did the curls.

Both ways of lifting weights — regular sets and drop sets — make your biceps and forearms a little bigger after 10 weeks, by about 2%.

Both methods probably push your muscles to about the same level of fatigue, which is why they end up making your arms grow about the same amount.