Even though both groups trained the same amount of time, the regular three-set group got stronger faster than the drop set group.

If you're already fit and lift weights, doing way more sets (15–20 per muscle group per week) doesn't make you stronger faster—in fact, you might even gain less strength than if you stick to just 5–10 sets.

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.

Lifting weights at different effort levels all help men get stronger and build bigger muscles after 12 weeks, but using the lightest effort isn't as good as pushing harder.

If two groups of young men lift weights with the same total effort but one rests longer with heavier weights and the other rests briefly with lighter weights, they both get just as strong after 8 weeks—even though you’d think the heavy weights would win.

If you're already fit and lift weights, doing 5 to 10 sets per muscle group each week will make you stronger—but doing more than that (like 15 to 20 sets) won't make you any stronger, no matter how hard you push.