Analysis Version
v1
History
Back
quantitative
Analysis v1
Supported

You can grow the same amount of muscle in less time by using drop sets instead of regular sets.

71
Pro
54
Against

Evidence from Studies

Supporting (3)

71

Community contributions welcome

66

Investigating the Effect of the Tonal Drop Set Mode On Elbow Flexor Hypertrophy

Randomized Controlled Trial
Human

Drop sets built the same amount of muscle as regular workouts, but did it faster — so you get more muscle growth for every minute you spend training.

44

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 build muscle just as well as regular weight training, but they take much less time—so you get the same results faster.

40

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 followed by lighter sets without rest (drop sets) built muscle just as well as doing three heavy sets — but it took less time. So you get the same muscle growth faster.

Contradicting (2)

54

Community contributions welcome

54

Drop-Set Training Elicits Differential Increases in Non-Uniform Hypertrophy of the Quadriceps in Leg Extension Exercise

Randomized Controlled Trial
Human
2021 Aug 29

The study found that drop sets and regular workouts built muscle similarly, but it didn’t check how long each workout took, so we can’t say if drop sets are faster or more efficient.

54

Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men

Randomized Controlled Trial
Human
2017 Feb

The study found that drop sets didn’t make muscles grow bigger faster than regular weight training — even though they might take less time, they didn’t give any extra muscle growth benefit.

Similar Assertions

Even though drop sets sound like they should make muscles grow more by keeping them under stress longer, they don’t actually make you bigger than regular workouts.

44
0
91%

When you train to near failure, doing drop sets doesn’t make your muscles grow bigger than doing regular sets — both methods build muscle about the same in young men.

59
0
88%

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

49
66
88%

Even if you train until you can’t do another rep, it doesn’t make your muscles grow more than stopping just before failure — both ways work about the same.

59
0
85%

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.

44
0
85%

Related Content