Mixed
Drop set training produces similar muscular strength and hypertrophy adaptations compared to traditional training, while offering greater time efficiency.
If you are short on time, drop sets are a valid alternative to traditional sets for building muscle and strength. You do not need to sacrifice results for speed. Perform exercises to failure, then immediately reduce the weight by 10-20% and continue to failure. This can reduce your workout time by 30-70% while producing similar adaptations to traditional training. Note that current evidence is limited to young men.
In conclusion, DS and TRAD appear to have similar effects on muscular strength and hypertrophy. Given that the 95% CIs were fairly narrow and in the range of trivial to small effects, it can be concluded that both DS and TRAD are viable options for promoting muscular adaptations; DS may provide a more time-efficient alternative for achieving results.
Why this rating
Meta-analysis of 5 RCTs, moderate-to-good quality, but small sample sizes and limited generalizability (young males only).
Source
Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis
Max Coleman et al. · International Journal of Strength and Conditioning · 2022
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