No matter if you use a pyramid, go to failure, or stick to a normal routine, your muscle fibers don’t change their angle or how they’re packed together any more with one method than another—when you do the same total work.

Scientific Claim

In well-trained men, 12 weeks of crescent pyramid, drop-set, or traditional resistance training with equalized volume results in comparable increases in pennation angle of the vastus lateralis (approximately 10.3–11.0%), suggesting that muscle fiber reorganization is not enhanced by specialized training protocols.

Original Statement

“All protocols increased PA (TRAD = 10.6%; CP = 11.0%; DS = 10.3%) similarly.”

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

Ultrasound measurements are objective and the within-subject design minimizes noise. The lack of statistical differences supports 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 well-trained men did three different types of weight workouts with the same total effort, all of them made their thigh muscles look about the same in terms of fiber angle—so no special method was better than the regular 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

Your muscle fibers don’t get longer with one training method over another—whether you go to failure, use pyramids, or stick to the basics—as long as you do the same total amount of work.

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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.

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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.

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When you train your quads, drop sets don’t make the outer thigh muscle grow more than regular sets — both methods make it grow about the same.

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