If you do the same total number of reps and sets, fancy techniques like drop sets or rest-pause won’t make your muscles bigger than regular training—your muscles grow the same no matter how you structure the sets.
Scientific Claim
When total training volume is equalized, advanced resistance training techniques (rest-pause and drop-set) do not produce superior hypertrophic adaptations compared to traditional resistance training in resistance-trained males over an 8-week period.
Original Statement
“Resistance training systems do not promote superior hypertrophic adaptations when total training volume is equalized.”
Evidence Quality Assessment
Claim Status
appropriately stated
Study Design Support
Design supports claim
Appropriate Language Strength
probability
Can suggest probability/likelihood
Assessment Explanation
The authors' statement is accurate and matches the data. Probability language is required due to small sample size and lack of blinding, even though the design supports causal inference.
More Accurate Statement
“When total training volume is equalized, advanced resistance training techniques (rest-pause and drop-set) are unlikely to produce superior hypertrophic adaptations compared to traditional resistance training in resistance-trained males 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.
When people did the same total amount of lifting, whether using rest-pause, drop-sets, or regular sets, their muscles grew the same amount—none of the fancy techniques gave them bigger muscles.