Drop sets made muscles puff up more and felt harder, but didn’t make the body produce more lactic acid or raise the heart rate more than regular sets.

Pro

Against

Evidence from Studies

Supporting (1)

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Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength.

Randomized Controlled Trial

Human

The study found that doing drop sets made muscles swell more and felt harder to do than regular sets, which matches part of the claim — but it didn’t check blood lactate or heart rate, so we don’t know if those were different.

Contradicting (0)

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No contradicting evidence found

Source Study

Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength.

Score: 45

DOI: 10.23736/s0022-4707.17.06838-4

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Drop sets made guys feel more tired and their muscles puff up more after one workout, but they didn’t make them stronger in the long run than regular sets.

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After one workout, guys who did drop sets were temporarily weaker than before, more so than those who did regular sets.

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Even though drop sets felt harder and made muscles swell more, they didn’t make the blood more acidic or the heart beat faster than regular sets.

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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.

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People felt like they worked much harder during drop sets than during regular sets, even though they did fewer total sets.

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