Even though drop sets make your thigh muscle grow more in some spots, they don’t make you stronger in a one-rep max or in a machine test than regular sets—both methods improve strength about the same.

Scientific Claim

Drop-set resistance training using unilateral leg extensions for eight weeks does not produce greater gains in maximal strength (estimated one-repetition maximum) or isokinetic knee extension torque (peak or average) compared to traditional training in recreationally active young men, with both groups showing approximately 33% increases in one-rep max and 22–24% increases in torque.

Original Statement

“Both DS and TRAD increased estimated one RM from pre- to post-study (+34.6% versus +32.0%, respectively) with no between-condition differences noted. Both conditions showed similar increases in peak torque (DS: +21.7%; TRAD: +22.5%) and average torque (DS: +23.6%; TRAD: +22.5%) from pre- to post-study.”

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

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

definitive

Can make definitive causal claims

Assessment Explanation

The RCT design with direct strength measurements and statistical non-significance between groups supports definitive language that drop sets do not enhance strength beyond traditional training.

Evidence from Studies

Supporting (1)

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

Randomized Controlled Trial

Human

2021 Aug 29

Both training methods made people just as strong—neither was better at increasing leg strength, even though one method made one muscle part grow a bit more.

Contradicting (0)

No contradicting evidence found

Source Study

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

Score: 54

DOI: 10.3390/sports9090119

Similar Assertions

Drop sets don’t make you do more reps or sets, but they let you lift heavier weights for more total work—which is probably why your muscle grows more in some spots.

81%

When people who already train hard do different kinds of leg workouts—pyramid, failure sets, or regular sets—all of them get about the same boost in how much weight they can lift in a leg extension machine, around 17%.

78%

To get stronger, it matters more how heavy the weight is than whether you push to your absolute limit—lifting heavier weights makes you stronger, no matter if you stop short of failure.

76%

Whether you train one leg or both legs at once for 12 weeks, your legs get just as big and strong overall — the way you do the exercise doesn’t change how much muscle you build or how strong you become in general.

76%

Even though people who trained one leg at a time ended up lifting heavier weights than those who trained both legs together, both groups ended up with the same muscle size and overall strength — so lifting heavier with one leg doesn’t automatically make you stronger overall.

76%