The Claim
In untrained young men, performing one set or three sets of pec deck resistance training three times per week for 12 weeks results in similar increases in pectoralis major clavicular and sternocostal muscle thickness, with approximately 17–21% hypertrophy observed in both groups, indicating that higher training volume may not be required to achieve regional chest muscle growth in resistance training beginners.
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.
If you're new to working out, doing just one set of chest machine exercises three times a week gives about the same muscle growth as doing three sets — both lead to around a 20% bigger chest muscle after 12 weeks.
See the scientific wording
In untrained young men, performing one set or three sets of pec deck resistance training three times per week for 12 weeks leads to similar increases in pectoralis major clavicular and sternocostal muscle thickness, with approximately 17–21% growth observed across both conditions, suggesting that higher training volume may not be necessary for regional chest muscle hypertrophy in beginners.
What the research says
1 studyThe study found that doing one set or three sets of chest machine exercises gave untrained young men similar chest muscle growth after 12 weeks, just like the claim says.
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.