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.

Scientific Claim

Drop-set training does not enhance muscle thickness or strength more than traditional resistance training in resistance-trained males when total training volume is matched over an 8-week period.

Original Statement

“No statistical differences in strength were observed between the other conditions. There were no between-group interactions for MT.”

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

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

probability

Can suggest probability/likelihood

Assessment Explanation

The null findings are clearly reported and statistically supported. Probability language is appropriate due to small sample size and potential bias from unblinded assessors.

More Accurate Statement

“Drop-set training is unlikely to enhance muscle thickness or strength more than traditional resistance training in resistance-trained males when total training volume is matched over an 8-week period.”

Evidence from Studies

Supporting (1)

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)

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

Similar Assertions

If you're already experienced with lifting weights, doing drop sets (lowering the weight after failure) doesn't help you get stronger than doing regular sets, as long as you do the same total amount of work.

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Doing drop sets (lifting heavy, then lighter weights without rest) builds strength just as well as doing regular sets with the same total weight, at least in young men who already lift weights.

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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 sets made guys feel more tired and their muscles puff up more after one workout, but they didn’t make them stronger in the long run than regular sets.

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