More sets build more muscle, but each extra set adds a bit less
Key finding
More sets build more muscle, but each extra set adds a bit less
Context
Meta-regression: 35 studies with 1,032 participants on muscle growth, 67 studies overall.
- 6 Extra fractional weekly sets for 2.05% more muscle size in the model: from 5–10 weekly sets
- 8.5 Extra fractional weekly sets for 2.05% more muscle size in the model: from 11–18
- 10.75 Extra fractional weekly sets for 2.05% more muscle size in the model: from 19–29
- 12.5 Extra fractional weekly sets for 2.05% more muscle size in the model: from 30–42
Limits
The studies lasted only about 10 weeks on average, and participants were mostly young men. Above about 30 sets the data thin out; a plateau there cannot be ruled out.
Sources
- The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains · Pelland · 2026 · Sports Medicine PubMed DOI Study note
Guides
- How many sets per muscle per week?
- Full body, upper/lower or push/pull/legs?
- Is training a muscle once a week enough?
- How do you train when short on time?
Summaries by SetCtl, not medical advice.