Doing a heavy set of arm curls followed by lighter ones without resting can make you stronger in one-rep max and static strength, just like doing only heavy curls.

Scientific Claim

A resistance training protocol using a single high-load set followed by drop sets to low-load without recovery intervals may improve maximum isometric and 1RM strength in untrained young men after 8 weeks, comparable to high-load training alone.

Original Statement

“Maximum isometric and 1RM strength of the elbow flexors increased from pre to post only in the HL and SDS conditions.”

From study:Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study

Evidence Quality Assessment

Claim Status

overstated

Study Design Support

Design supports claim

Appropriate Language Strength

probability

Can suggest probability/likelihood

Assessment Explanation

The abstract uses 'increased' as definitive, but the small sample (n=9) and unknown blinding mean results are preliminary. 'May improve' better reflects the evidence.

Evidence from Studies

Supporting (1)

Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study

Randomized Controlled Trial

Human

2018 Mar

This study found that doing one heavy set of weights followed by lighter sets without resting worked just as well as doing multiple heavy sets for getting stronger — and it took less time.

Contradicting (0)

No contradicting evidence found

Source Study

Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study

Score: 40

DOI: 10.1080/02640414.2017.1331042

Similar Assertions

You can get stronger, bigger, and more enduring muscles by doing one tough set followed by lighter ones without resting—faster than doing multiple heavy or light sets.

95%

Doing a heavy set followed by lighter ones without resting can help you do more reps with light weights, just like doing only light curls.

94%

Doing a tough set of arm curls followed by lighter sets without resting can make your biceps grow just as much as doing only heavy or only light curls over 8 weeks.

90%

Doing one heavy set plus lighter ones without resting takes less time than doing three full sets of heavy or light curls.

81%

Doing drop sets (lifting heavy, then lighter weights without rest) builds strength just as well as doing regular sets with the same total weight, at least in young men who already lift weights.

73%