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.

Scientific Claim

A resistance training protocol using a single high-load set followed by drop sets to low-load without recovery intervals may increase elbow flexor muscle cross-sectional area in untrained young men after 8 weeks of training, similar to traditional high-load or low-load protocols.

Original Statement

“Elbow flexor muscle cross-sectional area (CSA) increased similarly in all three 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

Although the study is an RCT, the small sample size (n=9) and lack of blinding details reduce confidence. The abstract uses 'increased' as definitive, but 'may increase' is more appropriate given limitations.

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 arm curls followed by lighter sets without resting worked just as well as doing multiple heavy or light sets to grow arm muscles — 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.

93%

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.

91%

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.

90%

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

76%

Doing regular weightlifting reps with full rest between sets builds a tiny bit more arm muscle than doing drop sets on a smart machine, but the difference is so small it doesn’t really matter in real life.

72%