Research
Cellular
9 weekly sets of biceps-focused resistance training (RT), performed in 1 weekly session, are sufficient to increase muscle thickness (MT).
Practitioners can recommend 9 sets of RT per week for muscle thickness gains.
StrongSupportsmedium confidence
The findings demonstrate that 9 weekly sets of biceps-focused RT, performed in 1 weekly session, are sufficient to increase MT.
Why this rating
Based on the randomized controlled trial design.
Source
Dose-Response Relationship of Weekly Resistance-Training Volume and Frequency on Muscular Adaptations in Trained Men
Samuel R. Heaselgrave et al. · International Journal of Sports Physiology and Performance · 2018
rct · n=49Cited 54×
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