If you’re already strong and trained, you don’t need fancy workout tricks like pyramids or going to failure to get the best results—just do the same total work with any method.

Scientific Claim

In well-trained men, the absence of significant differences in muscle hypertrophy, strength, and architecture between crescent pyramid, drop-set, and traditional resistance training suggests that these specialized methods do not provide a superior stimulus for adaptation when volume is controlled, and may be unnecessary for maximizing results.

Original Statement

“CP and DS systems do not promote greater gains in strength, muscle hypertrophy and changes in muscle architecture compared to traditional resistance training.”

From study:Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

definitive

Can make definitive causal claims

Assessment Explanation

The study’s design, outcomes, and conclusion are aligned. The claim accurately reflects the totality of evidence and is appropriately stated with definitive language.

Evidence from Studies

Supporting (1)

Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men

Randomized Controlled Trial

Human

2017 Feb

When trained guys used three different workout styles but did the same total amount of work, all three styles built muscle and strength equally well — so the fancy methods aren’t better than the simple one.

Contradicting (0)

No contradicting evidence found

Source Study

Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men

Score: 54

DOI: 10.1007/s00421-016-3529-1

Similar Assertions

If you lift the same total weight no matter how you arrange your sets—pyramid, failure, or regular—you’ll get the same results. Fancy methods don’t make you stronger or bigger if you’re already trained.

86%

When people who already lift weights train with different methods—like starting light and going heavy, or doing sets to failure—all of them get about the same muscle growth if they do the same total amount of work.

81%

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.

80%

Even if you push yourself to complete exhaustion with drop sets, you won’t grow bigger or stronger than if you just stick to regular sets—as long as you lift the same total weight.

79%

Going from light to heavy and back to light again in your workouts doesn’t make you stronger or bigger than just doing the same total weight with consistent loads—if you’re already trained.

79%