Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis.
Level 1 - systematic review of randomized trials
Meta-analysis of comparative trials
PubMed 20300012 · doi:10.1519/JSC.0b013e3181d4d436
What was done
The authors conducted a multilevel meta-regression to compare the effects of single versus multiple sets per exercise on muscle hypertrophy. The dataset included 55 effect sizes nested within 19 treatment groups across 8 studies. Dose-response models evaluated outcomes across 1 set, 2–3 sets, and 4–6 sets per exercise, alongside sensitivity and publication bias analyses.
What was found
Multiple sets produced a significantly greater hypertrophy effect size (ES) than a single set (difference = 0.10 ± 0.04; 95% CI: 0.02 to 0.19; p = 0.016), corresponding to ~40% greater ESs overall. Mean effect sizes rose with volume: 0.24 for 1 set, 0.34 for 2–3 sets, and 0.44 for 4–6 sets. Compared to 1 set, standard regression trends favored 2–3 sets (difference = 0.09 ± 0.05; CI: -0.02 to 0.20; p = 0.09) and 4–6 sets (difference = 0.20 ± 0.11; CI: -0.04 to 0.43; p = 0.096); both reached significance under permutation testing (p < 0.01). The difference between 2–3 sets and 4–6 sets was not statistically significant (difference = 0.10 ± 0.10; CI: -0.09 to 0.30; p = 0.29).
Why it matters
This analysis established quantitative evidence that multi-set resistance exercise routines yield superior muscle hypertrophy compared to single-set protocols across both trained and untrained individuals.
Limits
The meta-analysis was constrained by a small evidence base of only 8 studies. Total participant numbers, participant demographics, specific measurement techniques for hypertrophy, exercise selection, and training intensity/frequency were not reported in the abstract. Comparisons between higher volume tiers (2–3 vs. 4–6 sets) had wide confidence intervals and lacked statistical power to confirm a clear difference.
Cited by
- supports Scientific literature indicates that after warming up, the first one or two sets performed are the most valuable for a given resistance training exercise.