Both drop sets and regular weightlifting make your muscles bigger — and both work pretty well, even if you're just starting out.
Scientific Claim
Both drop set and traditional resistance training significantly increase skeletal muscle hypertrophy in healthy young adults, with standardized mean differences of 0.555 (95% CI 0.357–0.921) and 0.437 (95% CI 0.266–0.608), respectively, indicating moderate to large hypertrophic effects.
Original Statement
“Meta-analysis showed that both the drop set and traditional training groups increased significantly from pre- to post-test regarding muscle hypertrophy (drop set standardized mean difference: 0.555, 95% CI 0.357–0.921, p < 0.0001; traditional set standardized mean difference: 0.437, 95% CI 0.266–0.608, p < 0.0001).”
Evidence Quality Assessment
Claim Status
appropriately stated
Study Design Support
Design supports claim
Appropriate Language Strength
association
Can only show association/correlation
Assessment Explanation
The within-group changes are observed, but without confirmed RCT design, causation cannot be claimed. 'Significantly increase' is statistically accurate but should be framed as an association under GRADE.
More Accurate Statement
“Both drop set and traditional resistance training are associated with significant increases in skeletal muscle hypertrophy in healthy young adults, with standardized mean differences of 0.555 (95% CI 0.357–0.921) and 0.437 (95% CI 0.266–0.608), respectively, indicating moderate to large hypertrophic effects.”
Evidence from Studies
Supporting (1)
Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis
This study found that both drop sets and regular weight training make muscles grow significantly in young adults, and the numbers prove both work well—drop sets just might save you time.