Mixed
Increasing weekly resistance training volume (total sets per muscle group) produces a graded, dose-response increase in muscle hypertrophy, with higher volumes yielding greater gains than lower volumes.
To maximize muscle growth, you should aim for higher weekly training volumes. Specifically, performing 10 or more sets per muscle group per week yields significantly greater hypertrophy than performing fewer than 5 sets. Each additional set provides a small but consistent benefit, so prioritizing volume (within reason and recovery capacity) is a key lever for muscle gain.
The findings indicate a graded dose-response relationship whereby increases in RT volume produce greater gains in muscle hypertrophy.
Why this rating
Systematic review and meta-analysis of 15 studies with rigorous statistical methods, though one influential study was identified.
Source
Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis
Brad J. Schöenfeld et al. · Journal of Sports Sciences · 2016
DOI 10.1080/02640414.2016.1210197
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