Doing drop sets (lifting heavy, then lighter weights without resting) builds muscle just as well as doing regular sets with longer breaks, at least in young, experienced lifters.
Scientific Claim
Drop set resistance training produces similar increases in skeletal muscle hypertrophy as traditional resistance training in healthy, resistance-trained adults aged 19–27 years, with no statistically significant difference in effect size (standardized mean difference = 0.155, 95% CI −0.199 to 0.509, p = 0.392) across five studies involving 142 participants.
Original Statement
“No significant between-group difference was found (standardized mean difference: 0.155, 95% CI − 0.199 to − 0.509, p = 0.392).”
Evidence Quality Assessment
Claim Status
appropriately stated
Study Design Support
Design supports claim
Appropriate Language Strength
association
Can only show association/correlation
Assessment Explanation
Although the meta-analysis compares groups, the underlying studies have unknown randomization status, which under GRADE rules downgrades evidence to Level 2a. Therefore, causal language is inappropriate; 'associated with similar effects' is the correct verb strength.
More Accurate Statement
“Drop set resistance training is associated with similar increases in skeletal muscle hypertrophy as traditional resistance training in healthy, resistance-trained adults aged 19–27 years, with no statistically significant difference in effect size (standardized mean difference = 0.155, 95% CI −0.199 to 0.509, p = 0.392) across five studies involving 142 participants.”
Evidence from Studies
Supporting (1)
Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis
This study found that doing drop sets (lowering the weight and pushing to failure again) builds muscle just as well as traditional weight training, with no real difference between the two methods.