The Claim
In trained females, weekly resistance training volume progressions of two sets or four sets over 12 weeks result in similar increases in leg press one-repetition maximum and vastus lateralis cross-sectional area.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
In women who already train regularly, doing four sets of leg presses per week leads to the same gains in strength and muscle size as doing two sets per week over 12 weeks.
See the scientific wording
In trained females, both moderate (two-set) and substantial (four-set) weekly volume progressions over 12 weeks produce similar improvements in leg press one-repetition maximum and vastus lateralis cross-sectional area, suggesting a plateau effect beyond a certain progression threshold.
When muscles are trained regularly, they build new protein at a certain maximum rate. Once that rate is reached, doing more sets does not make them grow faster or stronger because the body cannot use extra stimulus to make more protein.
What the research says
1 studyFor women who already lift weights, adding either two or four extra sets per week over 12 weeks led to the same strength and muscle gains — meaning going beyond a certain point doesn’t help more.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.