Want to build muscle but are short on time? A technique called drop sets may be ideal for making gains without putting in long gym sessions, new research suggests.

In a drop set, you start an exercise with a moderate to heavy weight and then periodically reduce the weight so you can squeeze out more reps without resting.

Drop sets can lead to the same muscle gains as traditional weightlifting workouts, but in half or even a third of the time, according to a study published last month in Sports Medicine Open.

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The research confirms what personal trainers and fitness pros have long known and loved about the muscle-building power of drop sets, said National Academy of Sports Medicine master trainer Andre Adams, who was not involved in the study.

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