Both kinds of weight training—whether you do one hard set or three regular ones—made young men’s triceps bigger and stronger after six weeks.

Doing one set of weights with decreasing weight without resting (drop sets) made young men’s triceps muscles grow more than doing three regular sets over six weeks.

After six weeks, guys who did regular three-set workouts got stronger in their triceps more than those who did drop sets, even though both groups improved.

Even if you lift the same weight every time without making it heavier, your arms can still get noticeably bigger in just two months — at least when you're just starting out and you're a young woman.

Whether you do just compound lifts or add arm isolation moves, both ways help reduce arm fat a little bit — and neither is better than the other.

After 8 weeks of lifting weights, whether you do chest and triceps together or alternate them with back and biceps, your arms and chest still get noticeably bigger.