After 10 weeks of hard lifting, your arms only get a tiny bit bigger — less than the thickness of a penny — no matter which method you use.

Scientific Claim

The magnitude of muscle hypertrophy from either traditional or drop-set resistance training over 10 weeks is small, averaging less than 0.1 cm increase in elbow flexor cross-sectional area.

Original Statement

“Elbow flexor hypertrophy was significantly greater in TRAD (0.07 cm [95% CI: 0.02, 0.13])”

From study:Investigating the Effect of the Tonal Drop Set Mode On Elbow Flexor Hypertrophy

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

definitive

Can make definitive causal claims

Assessment Explanation

This is a direct reporting of measured outcomes with confidence intervals. No inference is made beyond the data, so definitive language is appropriate.

Evidence from Studies

Supporting (1)

Investigating the Effect of the Tonal Drop Set Mode On Elbow Flexor Hypertrophy

Randomized Controlled Trial

Human

The study found that both types of arm workouts made muscles only slightly bigger—less than 0.1 cm on average—so the claim that the increase is small is correct.

Contradicting (0)

No contradicting evidence found

Source Study

Investigating the Effect of the Tonal Drop Set Mode On Elbow Flexor Hypertrophy

Score: 66

DOI: 10.51224/SRXIV.659

Similar Assertions

Doing regular weightlifting reps with full rest between sets builds a tiny bit more arm muscle than doing drop sets on a smart machine, but the difference is so small it doesn’t really matter in real life.

91%

Even though guys doing drop sets did only one set instead of three, their muscles grew just as much or more than those who did three sets.

84%

Doing drop sets (lifting heavy, then lighter weights without resting) builds muscle just as well as doing regular sets with longer breaks, at least in young, experienced lifters.

81%

Both ways of lifting weights — regular sets and drop sets — make your biceps and forearms a little bigger after 10 weeks, by about 2%.

80%

Both methods probably push your muscles to about the same level of fatigue, which is why they end up making your arms grow about the same amount.

79%