The researchers made sure everyone did the exact same total amount of work—same number of reps, same weights—so any differences in results could only be because of how they did the workout, not how much they lifted.

Pro

Against

Evidence from Studies

Supporting (1)

Community contributions welcome

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

The study trained people’s legs three different ways but made sure all ways involved the same total amount of lifting. Since all methods led to the same results, the differences in how they were done (not how much was lifted) must be what mattered.

Contradicting (0)

Community contributions welcome

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.

79%

When you lift weights, how much total work you do matters more for getting stronger and bigger than whether you use heavy weights with few reps or light weights with many reps.

75%

Whether you lift weights using a pyramid, go to failure, or stick to a standard routine, if you do the same total amount of work, your leg strength improves by about the same amount—around 25%—after 12 weeks.

74%

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.

73%

Guys who keep their usual workout routine get stronger than those who do a lot more lifting — sometimes doing more isn’t better for building strength.

72%