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.

Scientific Claim

Traditional resistance training leads to slightly greater elbow flexor muscle hypertrophy (0.07 cm increase) compared to a Tonal 1 drop-set protocol after 10 weeks of training, but the difference is too small to be practically meaningful.

Original Statement

“Elbow flexor hypertrophy was significantly greater in TRAD (0.07 cm [95% CI: 0.02, 0.13; p = 0.004; +1.86%]); however, the contrast between conditions was considered practically equivalent as it did not exceed the preregistered smallest effect size of interest (0.14 cm).”

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

probability

Can suggest probability/likelihood

Assessment Explanation

Although the study is an RCT, the authors explicitly state the effect is practically equivalent and caution against overinterpreting statistical significance. Definitive verbs are inappropriate per guidelines; probability language reflects the nuanced finding.

More Accurate Statement

“Traditional resistance training likely leads to slightly greater elbow flexor muscle hypertrophy (0.07 cm increase) compared to a Tonal 1 drop-set protocol after 10 weeks of training, but the difference is too small to be practically meaningful.”

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 traditional weights made muscles slightly bigger than the Tonal machine’s drop sets, but the difference was so tiny it doesn’t really matter in real life.

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

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.

91%

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

87%

Even though drop sets don’t build much more muscle overall, they do it faster — you get the same tiny muscle gain in less time, which is great if you’re short on workouts.

85%

Even though one method showed a tiny bit more muscle growth, it was so small that it wouldn’t make any noticeable difference in how your arms look or feel.

83%

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.

82%