Drop sets let you get the same muscle-building results in about half the time because you don’t rest between weight drops.
Scientific Claim
Drop set training reduces total training time by approximately 50–70% compared to traditional resistance training in studies reporting duration, with mean durations of 2.1 ± 0.1 minutes for drop sets versus 6.8 ± 0.13 minutes for traditional sets.
Original Statement
“Both reported significantly shorter training duration (drop set: 145.4 ± 21 s, traditional set: 315.8 ± 42.2 s, drop set: 2.1 ± 0.1 min, traditional set: 6.8 ± 0.13 min).”
Evidence Quality Assessment
Claim Status
appropriately stated
Study Design Support
Design supports claim
Appropriate Language Strength
association
Can only show association/correlation
Assessment Explanation
The claim is based on direct time measurements from two studies. While the reduction is clear, the limited number of studies reporting duration means this is an association, not a universal rule.
More Accurate Statement
“Drop set training is associated with a 50–70% reduction in total training time compared to traditional resistance training in studies reporting duration, with mean durations of 2.1 ± 0.1 minutes for drop sets versus 6.8 ± 0.13 minutes for traditional sets.”
Evidence from Studies
Supporting (1)
Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis
This study found that drop sets work just as well for building muscle but take much less time than regular workouts—sometimes less than half as long—so they’re a faster way to train.