How many sets per week should you perform for each muscle group to maximize muscle growth (hypertrophy) ?
This is a question that has plagued lifters for decades. Luckily, advancements in research have provided us with some answers. Let’s dive into the science of training volume and uncover the optimal range for building muscle.
What is Training Volume?
Training volume is a crucial variable in resistance training, often defined as the total amount of work performed. It’s typically calculated as: SETS X REPS X WIEGHT
However, for practical purposes and in the context of most research, it’s often simplified to just the number of sets performed per muscle group per week. This is what we’ll focus on when discussing optimal training volume for muscle growth.
The Importance of Volume for Hypertrophy (Muscle Growth)
Numerous studies and meta-analyses have consistently demonstrated a dose-response relationship between training volume and muscle growth (hypertrophy). This means that, up to a certain point, more volume generally leads to more growth. This relationship isn’t linear, though. There’s a point of diminishing returns, and exceeding your recovery capacity can lead to overtraining and hinder progress. Finding the optimal training volume is key.
Meta-Analyses:
Meta-analyses combine the results of multiple independent studies to provide a more comprehensive and statistically powerful conclusion. Several key meta-analyses have investigated the impact of training volume on muscle hypertrophy:
Schoenfeld et al. (2017)
This influential meta-analysis found a clear dose-response relationship between weekly set volume and increases in muscle mass. They concluded that performing multiple sets per exercise and a higher weekly volume (compared to single sets) was superior for hypertrophy.
Krieger (2010)
This meta-analysis also supported the superiority of multiple-set training over single-set training for muscle growth.
More Recent Research on Training Volume
Subsequent research has further refined our understanding, suggesting that the optimal range is not a fixed number, but rather a range.
The Optimal Volume Range: How Many Sets for Muscle Growth?
Based on the current body of evidence, including meta-analyses and recent research, performing 4-10 sets per muscle group per week appears to be a good starting point for most individuals seeking hypertrophy. This is the sweet spot for maximizing muscle growth without overtraining.
The latest scientific paper published on this topic suggested that 2 sets per week done on two sessions was enough to cause muscle hypertrophy ( Kohoul are not happy hahaha )
“Hermann, T., Mohan, A.E., Enes, A., Sappupo, M., Piñero, A., Zamanzadeh, A., Roberts, M., Coleman, M., Androulakis Korakakis, P., Wolf, M., Refalo, M., Swinton, P.A., Schoenfeld, B.J.(2024). Without fail: Muscular adaptations in single set resistance training performed to failure or with repetitions-in-reserve.”
Individual Variation
The optimal volume can vary based on factors like training experience, genetics, recovery capacity, nutrition, and sleep.
Exercise Selection
Lengthened vs shortned loading exercices , generally exercice that loads the muscle in the leghntened position tend to cause more muscle damage and thus , more recoery is needed
Intensity
Higher intensity training (using heavier weights) may require slightly lower volumes compared to lower intensity training.
Frequency
Spreading your training volume across multiple training days (e.g., training a muscle group 2-3 times per week) can be more effective than performing all sets in a single session.
Progressive Overload
Gradually increasing your training volume over time is crucial for continued progress.
Listen to Your Body
Pay attention to your body's signals and adjust your volume accordingly. If you're experiencing excessive soreness or fatigue, you may need to reduce your volume.
References (Examples)
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073-1082.
Krieger, J. W. (2010). Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. The Journal of Strength & Conditioning Research, 24(4), 1150-1159.
Hermann, T., Mohan, A.E., Enes, A., Sappupo, M., Piñero, A., Zamanzadeh, A., Roberts, M., Coleman, M., Androulakis Korakakis, P., Wolf, M., Refalo, M., Swinton, P.A., Schoenfeld, B.J.(2024). Without fail: Muscular adaptations in single set resistance training performed to failure or with repetitions-in-reserve.
Disclaimer
This blog post is for informational purposes only and does not constitute medical advice. Consult with a qualified healthcare professional before starting any new exercise program.