If you do the same total amount of work, using drop sets won’t make your muscles bigger or stronger than doing regular sets over two months.

Pro

Against

Evidence from Studies

Supporting (1)

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Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared to traditional sets in resistance-trained males.

Randomized Controlled Trial

Human

2021 Nov

When people lifted weights using drop-sets or regular methods with the same total work, both groups got equally strong and their muscles grew the same amount — so drop-sets didn’t give any extra benefit.

Contradicting (0)

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No contradicting evidence found

Source Study

Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared to traditional sets in resistance-trained males.

Score: 54

DOI: 10.1139/apnm-2021-0278

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