Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis
- PMID: 20300012
- DOI: 10.1519/JSC.0b013e3181d4d436
Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis
Abstract
Previous meta-analyses have compared the effects of single to multiple sets on strength, but analyses on muscle hypertrophy are lacking. The purpose of this study was to use multilevel meta-regression to compare the effects of single and multiple sets per exercise on muscle hypertrophy. The analysis comprised 55 effect sizes (ESs), nested within 19 treatment groups and 8 studies. Multiple sets were associated with a larger ES than a single set (difference = 0.10 +/- 0.04; confidence interval [CI]: 0.02, 0.19; p = 0.016). In a dose-response model, there was a trend for 2-3 sets per exercise to be associated with a greater ES than 1 set (difference = 0.09 +/- 0.05; CI: -0.02, 0.20; p = 0.09), and a trend for 4-6 sets per exercise to be associated with a greater ES than 1 set (difference = 0.20 +/- 0.11; CI: -0.04, 0.43; p = 0.096). Both of these trends were significant when considering permutation test p values (p < 0.01). There was no significant difference between 2-3 sets per exercise and 4-6 sets per exercise (difference = 0.10 +/- 0.10; CI: -0.09, 0.30; p = 0.29). There was a tendency for increasing ESs for an increasing number of sets (0.24 for 1 set, 0.34 for 2-3 sets, and 0.44 for 4-6 sets). Sensitivity analysis revealed no highly influential studies that affected the magnitude of the observed differences, but one study did slightly influence the level of significance and CI width. No evidence of publication bias was observed. In conclusion, multiple sets are associated with 40% greater hypertrophy-related ESs than 1 set, in both trained and untrained subjects.
Similar articles
-
Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis.J Sport Health Sci. 2022 Mar;11(2):202-211. doi: 10.1016/j.jshs.2021.01.007. Epub 2021 Jan 23. J Sport Health Sci. 2022. PMID: 33497853 Free PMC article. Review.
-
The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis.Sports Med. 2017 Dec;47(12):2585-2601. doi: 10.1007/s40279-017-0762-7. Sports Med. 2017. PMID: 28755103 Free PMC article. Review.
-
Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength.J Strength Cond Res. 2017 Nov;31(11):3109-3119. doi: 10.1519/JSC.0000000000001747. J Strength Cond Res. 2017. PMID: 27941492 Clinical Trial.
-
Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy.J Strength Cond Res. 2015 May;29(5):1349-58. doi: 10.1519/JSC.0000000000000758. J Strength Cond Res. 2015. PMID: 25546444 Clinical Trial.
-
Single versus multiple sets of resistance exercise: a meta-regression.J Strength Cond Res. 2009 Sep;23(6):1890-901. doi: 10.1519/JSC.0b013e3181b370be. J Strength Cond Res. 2009. PMID: 19661829
Cited by
-
Resistance Exercise Minimal Dose Strategies for Increasing Muscle Strength in the General Population: an Overview.Sports Med. 2024 May;54(5):1139-1162. doi: 10.1007/s40279-024-02009-0. Epub 2024 Mar 20. Sports Med. 2024. PMID: 38509414 Free PMC article. Review.
-
Anabolic myokine responses and muscular performance following 8 weeks of autoregulated compared to linear resistance exercise in recreationally active males.Hormones (Athens). 2024 Mar 13. doi: 10.1007/s42000-024-00544-z. Online ahead of print. Hormones (Athens). 2024. PMID: 38472648
-
The Connection Between Resistance Training, Climbing Performance, and Injury Prevention.Sports Med Open. 2024 Jan 19;10(1):10. doi: 10.1186/s40798-024-00677-w. Sports Med Open. 2024. PMID: 38240903 Free PMC article. Review.
-
Preferred Reporting Items for Resistance Exercise Studies (PRIRES): A Checklist Developed Using an Umbrella Review of Systematic Reviews.Sports Med Open. 2023 Dec 1;9(1):114. doi: 10.1186/s40798-023-00640-1. Sports Med Open. 2023. PMID: 38040927 Free PMC article.
-
Effects of soy milk ingestion immediately after resistance training on muscular-related biomarkers in older men: a randomized controlled trial.Biol Sport. 2023 Oct;40(4):1207-1217. doi: 10.5114/biolsport.2023.123894. Epub 2023 Jun 15. Biol Sport. 2023. PMID: 37867735 Free PMC article.
Publication types
MeSH terms
LinkOut - more resources
Full Text Sources
Medical