The increased number of hard repetitions (within 2–3 reps of failure) in drop set protocols compensates for the absence of inter-set rest, resulting in equivalent hypertrophic outcomes compared to traditional training with longer rest intervals.

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

Even without resting between sets, people who did drop sets grew their muscles just as much as those who took breaks — because they pushed their muscles harder in each set.

Study: Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis

Even without resting between sets, doing multiple hard lifts to failure in drop sets builds muscle just as well as traditional workouts with longer breaks.

Study: Drop set versus traditional strength training protocols equated in volume on muscle thickness in women

This study found that lifting weights with short breaks using drop sets (going lighter after each set) built just as much muscle as lifting with longer breaks — meaning you don’t need to rest long to get big muscles if you push hard each set.

Study: Investigating the Effect of the Tonal Drop Set Mode On Elbow Flexor Hypertrophy

Even though the drop set workout was faster and pushed muscles harder, it still didn’t build as much muscle as the regular workout with rest breaks.