No matter how many sets you do, your thigh muscles look the same on ultrasound before and up to three days after—so swelling isn’t worse with more work.
Scientific Claim
In trained males, muscle thickness and echo-intensity measurements do not differ significantly between resistance training volumes of 7, 14, or 21 sets at any time point up to 72 hours post-exercise.
Original Statement
“No condition or condition-by-time effects were observed for MT, EI, or 10RM-VL (p > 0.05).”
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 null finding is appropriately framed as an absence of association.
Evidence from Studies
Supporting (1)
Don’t Sweat the Swelling: Exercise Volume’s Transient Effects in Trained Males
Even when guys did 7, 14, or 21 sets of squats, their thigh muscles swelled the same amount and for the same length of time—so more sets didn’t make muscles look or feel more swollen.