Even though one method showed a tiny bit more muscle growth, it was so small that it wouldn’t make any noticeable difference in how your arms look or feel.

Even though drop sets don’t build much more muscle overall, they do it faster — you get the same tiny muscle gain in less time, which is great if you’re short on workouts.

Doing regular weightlifting reps with full rest between sets builds a tiny bit more arm muscle than doing drop sets on a smart machine, but the difference is so small it doesn’t really matter in real life.

Both ways of lifting weights — regular sets and drop sets — make your biceps and forearms a little bigger after 10 weeks, by about 2%.

Both methods probably push your muscles to about the same level of fatigue, which is why they end up making your arms grow about the same amount.

After 12 weeks of training with the same total workload, neither method made the biceps noticeably thicker than the other.