Doing one long set with several weight drops is the fastest way to grow muscle without wasting time.

Scientific Claim

Drop set protocols involving a single series with multiple sequential load reductions are more time-efficient for inducing muscle hypertrophy than protocols with multiple discrete drop sets or traditional sets.

Original Statement

“One of the analyses reported that drop sets generally decreased training time by 30 to 70%. The most time-efficient method is where you just perform one drop set with multiple load reductions.”

From video:They Trained One Side DROP SETS vs NORMAL SetsbyHouse of Hypertrophy

Context Details

Domain

exercise

Population

human

Subject

Drop set protocol with a single series and multiple sequential load reductions

Action

Target

more time-efficient for inducing muscle hypertrophy than protocols with multiple discrete drop sets or traditional sets

Intervention Details

Type: exercise

Dosage: Single drop series with multiple sequential load reductions

Duration: Not specified

Evidence from Studies

Supporting (2)

Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis

Systematic Review With Meta-Analysis

Human

2023 Jul 31

Drop sets help you build muscle just as well as regular workouts, but they take much less time—sometimes only a third as long—so they’re a faster way to get the same results.

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 set of heavy weights, then immediately going lighter without resting, built muscle just as well as doing multiple full sets — but it took less time.

Contradicting (0)

No contradicting evidence found

Similar Assertions

Drop set training, involving multiple load reductions without rest until momentary failure, produces skeletal muscle hypertrophy equivalent to traditional resistance training with multiple sets.

81%

The increased number of hard repetitions (within 2–3 reps of failure) in drop set protocols compensates for the absence of inter-set rest, resulting in equivalent hypertrophic outcomes compared to traditional training with longer rest intervals.

73%

Drop set training enhances muscular endurance (repetition capacity at submaximal loads) to a greater extent than traditional resistance training protocols with matched volume.

73%

Drop set training produces equivalent muscle hypertrophy in significantly less training time compared to traditional resistance training, resulting in greater hypertrophy per unit of time.

72%