A Novel Drop Set Approach: Is It Better Than Traditional Training?

FROM THE STUDY

Investigating the Effect of the Tonal Drop Set Mode On Elbow Flexor Hypertrophy.
Hinson et al. (2025).

Drop sets without having to rest to change the weight? In this study, participants trained for ten weeks using either traditional resistance training or a novel drop set approach in which load automatically adjusted based on velocity loss. Traditional training produced greater hypertrophy, but the magnitude of the difference was practically equivalent, and the drop sets required less time. Does the small edge in muscle growth justify the extra time, or is efficiency the real advantage? Read on to find out.

Overview

What did they test? Twenty-nine participants (22 males and seven females) trained their biceps for ten weeks, with each arm randomly assigned to either a traditional training approach or a novel drop-set method. Muscle thickness at the midpoint of the biceps was measured using ultrasound before and after the training period to assess hypertrophy.
What did they find? The traditional training approach produced significantly greater hypertrophy of the biceps. However, although this difference was statistically significant, the magnitude of the effect was small and practically similar. The drop-set approach produced greater hypertrophy per unit of training time.
What does it mean for you? While the device used in this study may not be available to you, the findings align with previous research we have covered. Drop sets do not appear to produce greater hypertrophy than traditional training when volume is similar, but they are not meaningfully inferior either. In this case, the main advantage was time efficiency. If time is limited, or you simply prefer drop sets, you can likely achieve similar gains in less time.

What’s the Problem?

In Issue 28 I covered an article by Kesin et al. 1 comparing drop sets and pre-exhaustion sets with traditional training. It found that neither of these specialized protocols outperformed a traditional approach, and that they required greater perceived exertion and resulted in more muscle soreness. That means they could still be useful options to add variety or novelty into a training plan, especially if someone simply prefers training that way.

In this month’s article, the authors utilize a novel approach to drop set training. The technology used in this study allowed adjustments to loading mid-set without the need to rest or manually change weights. Specifically, through the use of electromagnetic resistance, loads can be automatically adjusted (by as little as 0.45 kg) based on the loss in velocity detected in prior repetitions, thereby enabling more reps to be achieved closer to failure, potentially enhancing the hypertrophic stimulus of the set.

It should be noted that this study is a preprint, meaning it has not yet been peer-reviewed or accepted for publication. Therefore, the manuscript reviewed here may require revisions before final publication.