Drop sets don’t make you stronger than regular sets if you’re lifting moderate weights — but we don’t know if they’d work better or worse if you lifted really heavy weights.

Doing drop sets (lifting heavy, then lighter weights without rest) builds strength just as well as doing regular sets with the same total weight, at least in young men who already lift weights.

If you do the same total amount of work, using drop sets won’t make your muscles bigger or stronger than doing regular sets over two months.

If you're already experienced with lifting weights, doing drop sets (lowering the weight after failure) doesn't help you get stronger than doing regular sets, as long as you do the same total amount of work.

Drop sets make you lift more total weight, but that doesn’t mean you get stronger or bigger all over — just in one specific part of one muscle.

We don’t know if drop sets work the same way for women, older people, or people who’ve never lifted weights — all the studies were on young men.