← Back to papers

SINGLE VS. MULTIPLE SETS OF RESISTANCE EXERCISE FOR MUSCLE HYPERTROPHY: A META-ANALYSIS

★ ★ ★ ☆ ☆

Overview

Paper Summary › Explain Like I'm Five › Conflicts of Interest › Identified Limitations › Rating Explanation › Good to know › Topic Hierarchy › File Information ›

Paper Summary

Paperzilla title
More Reps, More Gains (Probably): A Look at Lifting Weights for Bigger Muscles

This meta-analysis suggests that doing multiple sets of resistance exercises leads to slightly better muscle growth compared to single sets, although the effects are small for both. The study also looked at the effect of 2-3 sets vs 4-6 sets, but there weren't enough studies using higher set numbers to draw solid conclusions.

Explain Like I'm Five

Lifting weights in sets of 2-3 reps instead of just one set might help you build slightly more muscle, kind of like how eating more vegetables can make you slightly taller.

Possible Conflicts of Interest

None identified

Identified Limitations

Small number of studies
The meta-analysis only included 8 studies with a total of 55 effect sizes, limiting the power of the analysis and the ability to draw firm conclusions, particularly regarding comparisons between different set ranges like 2-3 vs 4-6.
Limited generalizability
Six of the eight included studies focused on untrained subjects, so the findings may not fully apply to trained individuals. Also, most studies compared single sets to triple sets, providing less information about other set ranges.
Indirect measure of hypertrophy
The study used effect sizes, which are standardized measures of change, rather than direct measurements of muscle hypertrophy. This introduces another layer of interpretation and may not fully capture the nuances of muscle growth.
Risk of publication bias
Although the authors tested for publication bias and didn't find strong evidence of it, the possibility can't be completely ruled out, especially with a small number of studies.

Rating Explanation

This meta-analysis provides some evidence to support the idea that multiple sets are better for muscle growth than single sets. However, the effect sizes are small, the number of studies is limited, and the generalizability is somewhat restricted, so it's not a groundbreaking finding. It deserves a 3 for being a decent study with some noteworthy limitations.

Good to know

This is the Starter analysis. Paperzilla Pro fact-checks every citation, researches author backgrounds and funding sources, and uses advanced AI reasoning for more thorough insights.

Explore Pro →

File Information

Original Title: SINGLE VS. MULTIPLE SETS OF RESISTANCE EXERCISE FOR MUSCLE HYPERTROPHY: A META-ANALYSIS
Uploaded: September 13, 2025 at 08:34 AM
Privacy: Public