Mixed
Performing 10 or more sets per muscle group per week maximizes muscle hypertrophy compared to lower volumes, with a clear dose-response relationship observed across <5, 5–9, and 10+ set categories.
To maximize muscle growth, aim for at least 10 sets per muscle group per week. Start with this volume and adjust based on your recovery and progress. If you are short on time, 4 sets per muscle per week will still produce substantial gains, but 10+ is the target for maximum hypertrophy. Periodize your volume, increasing it over months to promote growth, then deload to recover.
A total of 15 studies meeting inclusion criteria showed a significant benefit to performing higher versus lower training volumes. Moreover, a clear dose-response relationship between the number of sets per muscle per week and muscle growth was found when RT volume was stratified into <5, 5–9, and 10+ sets per week, with graded increases seen in percentage gains across categories (5.4%, 6.6%, and 9.8%, respectively).
Why this rating
Based on a systematic review and meta-analysis of 15 studies with direct measures of muscle growth.
Source
Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy
Brad J. Schöenfeld et al. · Strength and conditioning journal · 2017
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