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.

Scientific Claim

In well-trained men, crescent pyramid resistance training, drop-set resistance training, and traditional resistance training—when matched for total training volume—produce identical increases in muscle cross-sectional area of the vastus lateralis, with average gains of approximately 7.5–7.8% after 12 weeks of training, indicating that training structure does not influence hypertrophic outcomes when volume is controlled.

Original Statement

“The CSA increased significantly and similarly for all protocols (TRAD: 7.6%; CP: 7.5%; DS: 7.8%).”

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 RCT design with randomization and within-subject control allows causal inference. The verb 'produce' accurately reflects the direct comparison and statistically equivalent outcomes.

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 three different ways of lifting weights were tested on the same people—with the same total amount of lifting—each method made their thigh muscles grow by about the same amount, so how you structure the workout doesn’t matter if you lift the same total weight.

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

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.

83%

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.

82%

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.

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%

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%