The Study
Dose-Response Relationship of Weekly Resistance-Training Volume and Frequency on Muscular Adaptations in Trained Men.
This study watched three groups of trained guys doing different amounts of bicep workouts and saw how their arms changed. It can tell us that more sets might help build strength a bit more, but it can't prove that for sure because the study wasn't perfect — like, we don’t know if the testers knew who was in which group.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
This study tested if doing more bicep exercises gives better results in young men who already lift weights.
Where does this study sit?
Systematic Reviews & Meta-analyses
Max 100Randomized Trials
Max 90Cohort Studies
Max 72Case-Control
Max 58Cross-Sectional
Max 44Case Reports & Series
Max 30Expert Opinion
Max 563 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. Considered the gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Even a little bicep work helps, but doing more may give slightly better strength gains, though it takes more time and effort.
- 2All groups got stronger: 9 sets/week: 4.3% bigger muscles; 18 sets/week: 9.5% bigger; 27 sets/week: 5.4% bigger.
- 3Only the 27-set group got better at holding heavy pushes (isometric strength).
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
International journal of sports physiology and performance
Year
2019
Authors
Samuel R Heaselgrave, Joe Blacker, B. Smeuninx, James McKendry, L. Breen
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.