When you lift heavy, then quickly lift lighter weights without resting, you can grow muscles just as much as doing regular sets.
Scientific Claim
Drop set training, involving multiple load reductions without rest until momentary failure, produces skeletal muscle hypertrophy equivalent to traditional resistance training with multiple sets.
Original Statement
“The drop set arm performed two drop series on the preacher curl and one drop series on the pulldowns. Each drop series had subjects begin performing repetitions with an 8 to 12 rep max load. And the device automatically reduced the load at various points in the set and subjects continued until momentary failure was reached.”
Context Details
Domain
exercise
Population
human
Subject
Drop set training with multiple load reductions to failure
Action
produces
Target
skeletal muscle hypertrophy equivalent to traditional resistance training
Intervention Details
Evidence from Studies
Supporting (2)
Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis
This study found that lifting weights with drop sets (going to failure, then lowering the weight and going again) builds muscle just as well as doing multiple full sets with the same weight — but it takes less time.
Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study
This study found that doing one heavy set followed by lighter sets without rest (drop sets) built muscle just as well as doing multiple heavy sets the traditional way—even though it took less time.
Contradicting (1)
Investigating the Effect of the Tonal Drop Set Mode On Elbow Flexor Hypertrophy
The study found that regular weight training made muscles grow a little more than drop sets, even though drop sets were faster. So, drop sets aren’t just as good for building muscle—they’re slightly worse.