Even though guys doing drop sets did only one set instead of three, their muscles grew just as much or more than those who did three sets.

Scientific Claim

In young men, a single drop set of resistance training produces similar or greater muscle hypertrophy than three conventional sets over six weeks, despite performing less total volume.

Original Statement

“Both groups showed significant increases in triceps muscle cross-sectional area (CSA) (10.0±3.7%, effect size (ES) =0.47 for DS and 5.1±2.1%, ES=0.25 for NS).”

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

Evidence Quality Assessment

Claim Status

overstated

Study Design Support

Design supports claim

Appropriate Language Strength

association

Can only show association/correlation

Assessment Explanation

The claim implies a causal relationship between volume and hypertrophy, but randomization is unconfirmed. 'Produces' implies causation; 'associated with' is more appropriate.

More Accurate Statement

“In young men, a single drop set of resistance training is associated with greater muscle hypertrophy than three conventional sets over six weeks, despite performing less total volume.”

Evidence from Studies

Supporting (1)

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

Randomized Controlled Trial

Human

In a six-week study, young men who did just one intense set of weights with decreasing weight (drop set) grew their muscles more than those who did three regular sets—even though they lifted less overall. So, sometimes, going all-out once can be better than doing more but easier sets.

Contradicting (0)

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

Similar Assertions

Doing drop sets (lifting heavy, then lighter weights without resting) builds muscle just as well as doing regular sets with longer breaks, at least in young, experienced lifters.

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After 10 weeks of hard lifting, your arms only get a tiny bit bigger — less than the thickness of a penny — no matter which method you use.

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You don’t need to train every day—just twice a week for two months can make your upper and middle thighs bigger, as long as you do enough total work.

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When you train to near failure, doing drop sets doesn’t make your muscles grow bigger than doing regular sets — both methods build muscle about the same in young men.

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Drop set training produces equivalent muscle hypertrophy in significantly less training time compared to traditional resistance training, resulting in greater hypertrophy per unit of time.

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