The Study
Resistance training volume does not influence lean mass preservation during energy restriction in trained males
This study compared two workout plans—doing more sets vs. fewer sets—and found that both helped guys keep their muscle when eating less. But it didn’t test if working out at all is better than not working out. So we can’t say workouts prevent muscle loss—we can only say one kind of workout isn’t better than the other.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
When guys who already lift weights go on a diet to lose fat, doing more sets doesn't help them keep more muscle than doing fewer sets.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 572 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — this means you can save time and energy by doing fewer sets and still preserve muscle while dieting, as long as you're already trained and eating enough protein.
- 2Both groups lost about 0.72 kg of muscle over 6 weeks.
- 3One group did 20 sets per muscle group per week, the other did 12 — and both lost the same amount.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Scandinavian Journal of Medicine & Science in Sports
Year
2022
Authors
C. Roth, Schwiete Carsten, K. Happ, L. Rettenmaier, B. Schoenfeld, M. Behringer
Related Content
Claims (5)
Among men who lift weights and are eating fewer calories to lose fat, doing 12 sets of exercises per muscle group each week preserves thigh muscle thickness just as well as doing 20 sets per week.
When resistance-trained men reduce their calorie intake moderately for six weeks while consuming high protein, they lose about 0.72 kg of lean mass regardless of whether they do 12 or 20 sets per muscle group per week.
Among men who regularly lift weights and are eating fewer calories, training with either 12 or 20 sets per week for six weeks does not change the contractility or stiffness of the rectus femoris muscle.
In resistance-trained men on a moderate calorie-restricted diet for six weeks, the total weight lifted in lower-body workouts increases whether they do 12 or 20 sets per week, and this increase is linked to progressive overload rather than the number of sets.
Among men who regularly lift weights, reducing calorie intake for six weeks does not worsen sleep quality or mood whether they do 12 or 20 sets of resistance exercises per week.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.