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.

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Evidence from Studies

Supporting (1)

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Drop set versus traditional strength training protocols equated in volume on muscle thickness in women

Randomized Controlled Trial

Human

Both types of weight training—drop-set and regular—made the biceps of young women thicker when they did the same total amount of work, and neither was better than the other.

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No contradicting evidence found

Source Study

Drop set versus traditional strength training protocols equated in volume on muscle thickness in women

Score: 38

DOI: 10.47197/retos.v61.100701

Similar Assertions

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

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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.

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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.

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

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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.

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