Research
Mixed
Rest-pause and drop-set training do not produce superior hypertrophic adaptations compared to traditional resistance training when total training volume is equalized.
You do not need to use rest-pause or drop-sets to build muscle. If you perform the same total amount of work (sets x reps x weight) using traditional sets, you will gain the same amount of muscle mass as those using advanced techniques.
GoodRefutesHIGH confidence
Resistance training systems do not promote superior hypertrophic adaptations when total training volume is equalized.
Why this rating
Randomized controlled trial with resistance-trained males, equalized volume, and clear statistical non-significance for hypertrophy.
Source
Rest-pause and drop-set training elicit similar strength and hypertrophy adaptations compared with traditional sets in resistance-trained males
Alysson Enes et al. · Applied Physiology Nutrition and Metabolism · 2021
rct · n=28Cited 28×
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