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.
Scientific Claim
Drop set training does not appear to cause greater muscle hypertrophy than traditional training in resistance-trained individuals, despite theoretical advantages such as increased metabolic stress and time under tension.
Original Statement
“Despite this, our findings showed similar increases in muscle hypertrophy between drop sets and traditional sets.”
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 correctly uses 'does not appear to cause' to reflect the absence of evidence for superiority. However, under GRADE, 'associated with no greater hypertrophy' is more precise.
More Accurate Statement
“Drop set training is associated with no greater muscle hypertrophy than traditional training in resistance-trained individuals, despite theoretical advantages such as increased metabolic stress and time under tension.”
Evidence from Studies
Supporting (1)
Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis
Scientists compared two ways of lifting weights—drop sets and regular sets—and found both built muscle equally well, even though drop sets were faster. So, the extra effort in drop sets doesn’t give you more muscle growth.