Even after doing 21 sets of squats, you can still lift the same heavy weight two days later—your muscles bounce back fast.

Scientific Claim

In trained males, a single resistance training session with 21 sets does not impair subsequent 10RM strength performance within 72 hours, suggesting acute fatigue does not translate to measurable strength loss.

Original Statement

“No condition or condition-by-time effects were observed for MT, EI, or 10RM-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 correctly report no significant effects and avoid causal language. The claim accurately reflects the data without overinterpretation.

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

Even though the guys felt super tired after doing 21 sets of squats, they were still just as strong when they tested their max reps 24 to 72 hours later — so fatigue didn’t make them weaker.

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

Even after doing a ton of squats and leg presses, guys can still lift the same heavy weight the next day — their strength doesn’t drop.

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Even after doing a lot of squats, guys can still lift about the same amount of weight the next day or two—so one tough workout doesn’t make them weaker right away.

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When trained men do 15 or 20 sets per muscle group each week, they don’t get as strong as those doing only 5 or 10 sets — more work doesn’t mean more strength.

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