The Claim
Four sets of resistance training significantly improve 1-RM leg extension strength in older adults who are nonresponders to single-set resistance training, with a mean increase of 6.11 kg after 10 weeks, compared to a mean increase of 2.98 kg with one set.
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 older adults who do not gain strength from one set of resistance training, doing four sets results in a larger increase in leg strength after 10 weeks than doing one set.
See the scientific wording
Higher resistance training volume (four sets) significantly improves muscle strength in older adults who are nonresponders to single-set training, with a mean increase of 6.11 kg in 1-RM leg extension strength after 10 weeks, compared to a 2.98 kg gain from one set.
Doing more sets of heavy leg exercises sends stronger mechanical signals to muscle cells, which turns on a molecular switch that tells the cells to build more muscle proteins. This makes the muscle fibers thicker, which allows the muscle to generate more force and lift heavier weights.
What the research says
1 studyIn older people who don’t get stronger from doing just one set of leg exercises, doing four sets instead helps them get much stronger — the study proved it.
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.