drop sets, rest-pause, traditional sets - Which builds more muscle?
Do Drop Sets and Rest-Pause Sets Really Build More Muscle? Here’s What the Science Says
Are drop sets and rest-pause sets the secret weapons for building more muscle and strength, or are they just gym lore in disguise?
These “advanced” training techniques have a reputation for being more intense, more effective, and more efficient. But do they actually outperform traditional straight sets?
Let’s dig into what the latest science says, based on a 2021 study by Enes et al., as reviewed in MASS Research Review by Greg Nuckols.
What Are Drop Sets and Rest-Pause Sets?
Drop Sets:
Perform a set, then immediately reduce the weight and continue lifting — usually without resting.
Example: 10 reps at 75% of 1RM → drop to 55% → do 6 more reps.
Rest-Pause Sets:
Do a challenging set, rest briefly (usually 20 seconds), then do more reps with the same weight.
Example: 10 reps at 75% of 1RM → rest 20 sec → do 6 more reps.
Both methods are designed to extend time under tension, increase metabolic stress, and theoretically recruit more motor units, all of which are linked to muscle growth.
The Study: Enes et al. (2021)
Researchers recruited 28 trained men (minimum 2 years of lifting experience and a solid strength base).
They were divided into three groups:
Traditional Sets: 4×12 at 70% of 1RM
Drop Sets: 3×10+6 at 75% → 55% of 1RM
Rest-Pause Sets: 3×10+6 with 20-second rest at 75% of 1RM
All groups trained twice per week for 8 weeks with the same exercises (squat, leg press, leg extensions), with matching accessory work (RDLs and leg curls). Volume was similar, though not perfectly matched.
Outcomes Measured:
1RM squat strength
Vastus lateralis (quad) muscle thickness
Nutrition tracked via food diaries
The Results
Strength Gains
All groups improved their squat 1RM, but rest-pause training led to significantly greater strength gains than traditional sets. The average increase:
Traditional: +16kg
Rest-Pause: +26kg
That’s a meaningful difference in a short timeframe.
Muscle Growth (Hypertrophy)
All groups saw similar growth in the vastus lateralis, particularly in the proximal and middle regions. No significant differences between training methods were found.
So while strength gains favored rest-pause training, muscle growth was roughly equal across all groups.
So... Are These Methods Worth It?
Here’s the bottom line:
- Rest-pause sets may be slightly better for strength
- Neither method clearly outperforms traditional sets for hypertrophy
So if you’re looking to optimize time or add variety, drop sets and rest-pause sets can be valuable tools, but they’re not magic bullets.
Interpreting the Data: Fatigue vs. Stimulus
These methods allow you to push past normal failure, which feels productive. But research suggests:
Most motor units are already recruited near failure (Potvin et al., 2017)
Training to failure doesn't always lead to more gains (Grgic et al., 2021)
In other words: you don’t need to suffer through brutal drop sets to make gains. In fact, they may just increase fatigue without improving results.
But if you're short on time, or you just enjoy the burn, these can be smart tools when used intentionally.
When (and How) to Use Drop Sets or Rest-Pause
You can strategically use these methods:
As finishers on isolation or machine exercises
For variety to break plateaus
To save time when training frequency is limited
Avoid using them on compound lifts (e.g., squats or bench press without a spotter)
Focus on technique, recovery, and training volume. These are still the most important drivers of progress.
Final Takeaway
Drop sets and rest-pause sets are not superior to traditional training, but they can be just as effective, especially if you’re tight on time or want to add some novelty to your program.
They’re not necessary, but they’re not useless either. Use them wisely, recover well, and your results will come.
Scientific References
Enes A, et al. (2021). Appl Physiol Nutr Metab.
Grgic J, Schoenfeld BJ, et al. (2021). J Sport Health Sci.
Potvin JR, Fuglevand AJ. (2017). PLoS Comput Biol.
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