Research
Cellular
18-27 weekly sets of biceps RT performed over 2 weekly sessions may confer greater strength increases compared to 9 sets.
For optimal strength gains, practitioners may consider recommending higher weekly sets.
StrongSupportsmedium confidence
18-27 sets performed over 2 weekly sessions may confer greater strength increases.
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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