You can get stronger, bigger, and more enduring muscles by doing one tough set followed by lighter ones without resting—faster than doing multiple heavy or light sets.
Scientific Claim
A resistance training protocol using a single high-load set followed by drop sets to low-load without recovery intervals may simultaneously increase muscle size, strength, and endurance in untrained young men over 8 weeks, despite requiring less total training time than traditional protocols.
Original Statement
“A SDS resistance training program can simultaneously increase muscle CSA, strength, and endurance in untrained young men, even with lower training time compared to typical resistance exercise protocols using only high- or low-loads.”
Evidence Quality Assessment
Claim Status
overstated
Study Design Support
Design supports claim
Appropriate Language Strength
probability
Can suggest probability/likelihood
Assessment Explanation
The abstract uses definitive language ('can simultaneously increase') despite a very small sample (n=9) and unknown blinding. 'May simultaneously increase' is more accurate.
Evidence from Studies
Supporting (1)
Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study
This study found that doing one heavy set of curls followed by lighter sets without resting can make your arms bigger, stronger, and able to do more reps—all in less time than traditional workouts.