Doing more sets means you’re lifting more total weight—simple math, but important for tracking how hard you’re working.

Scientific Claim

Volume load (VL) increases significantly with higher resistance training volume (14 and 21 sets) compared to 7 sets in trained males, indicating that set count directly influences total mechanical load.

Original Statement

“The 14 and 21-SETS conditions resulted in greater volume load (VL) (p < 0.05).”

From study:Don’t Sweat the Swelling: Exercise Volume’s Transient Effects in Trained Males

Evidence Quality Assessment

Claim Status

appropriately stated

Study Design Support

Design supports claim

Appropriate Language Strength

association

Can only show association/correlation

Assessment Explanation

The authors use 'resulted in' which is acceptable here because VL is a direct mathematical product of set count and load, not a physiological outcome. The association is mechanistic and not misinterpreted.

Evidence from Studies

Supporting (1)

Don’t Sweat the Swelling: Exercise Volume’s Transient Effects in Trained Males

Cross-Sectional Study

Human

2026 Jan 21

The study found that doing more sets (14 or 21) made people lift more total weight than doing only 7 sets, which means more sets = more total work done, just like the claim says.

Contradicting (0)

No contradicting evidence found

Source Study

Don’t Sweat the Swelling: Exercise Volume’s Transient Effects in Trained Males

Score: 31

DOI: 10.1055/a-2791-5145

Similar Assertions

Doing more sets of leg exercises makes you lift more total weight in one session, but doesn’t make you stronger right after or cause your muscles to swell longer.

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People who did more sets didn’t lift heavier weights—they just did more reps and sets. The weight stayed the same, but the total work went up.

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Doing 14 sets vs. 21 sets doesn’t make your muscles look any different on ultrasound—even though you lifted more total weight in the 21-set version.

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Doing more sets of squats and leg exercises makes people feel like they worked harder, even if their muscles don’t get more swollen or weaker.

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The researchers made sure everyone did the exact same total amount of work—same number of reps, same weights—so any differences in results could only be because of how they did the workout, not how much they lifted.

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