How Many Sets Do You Really Need to Build Muscle?

Summary

The video script delves into the optimal number of sets for muscle growth, debunking common misconceptions. It reviews research studies, including a 2017 meta-analysis by Brad Schenfeld, which suggest a dose-response relationship between sets and muscle growth, with diminishing returns beyond a certain volume. The script highlights the importance of individual response, proper exercise execution, rest periods, and indirect muscle work in determining the ideal set volume. It emphasizes that while a range of 10 to 20 sets per muscle per week is generally beneficial, the 'sweet spot' varies and can be less for beginners or those struggling with consistency. The video concludes with advice on how to apply this research to one's workout routine and offers free minimalist and optimal workout plans for different needs.

Takeaways

• 💪 The optimal number of sets for muscle growth is likely less than many people are currently doing.
• 📊 A 2017 study by Brad Schenfeld found a dose-response relationship between muscle growth and sets, with 10+ sets per muscle per week showing the most growth.
• 🔄 More recent research suggests there might be an upper limit to the number of sets after which additional volume does not lead to more growth and could hinder it due to recovery issues.
• 🏋️‍♂️ The sweet spot for sets per muscle per week seems to be between 10 to 20, but individual response can vary greatly.
• 👤 Individual response to training volume is highly personalized, with some people responding better to low volumes and others to high volumes.
• 🏋️‍♀️ Exercise execution and maintaining good form while pushing close to failure is crucial, as sloppy sets do not effectively stimulate muscle growth.
• ⏱ The length of rest periods between sets can affect the volume needed for growth, with longer rests potentially allowing for fewer sets.
• 🤔 The way secondary muscles are counted in sets can impact volume recommendations, with some muscles like triceps responding better to higher volumes.
• 🔍 High-intensity training, where one set per exercise is performed to failure, can be effective because it provides a similar stimulus as multiple sets.
• 📉 Even though higher volumes can lead to more growth, the gains from additional sets are marginal, with 5-9 sets giving about 80% of maximum growth.
• 🚀 For beginners and those struggling with consistency, starting with a lower volume and gradually increasing can lead to significant results without overwhelming the body.

Q & A

What is the main topic discussed in the video script?

The main topic discussed in the video script is the optimal number of sets for muscle growth, especially for natural bodybuilders, and the factors that influence this number.

What was the first major analysis on the number of sets affecting muscle growth conducted by Brad Schenfeld in 2017?

The first major analysis conducted by Brad Schenfeld in 2017 compared 1 to 5 sets, 5 to 9 sets, and 10 plus sets per muscle per week, and discovered a dose-response relationship between muscle growth and the number of sets performed.

What did the meta-analysis show about the relationship between the number of sets and muscle growth?

The meta-analysis showed that there was a positive relationship between the number of sets and muscle growth, with 10 plus sets per muscle per week resulting in the most growth.

What was the conclusion of the second meta-analysis comparing lower, moderate, and high volumes of sets per muscle per week?

The second meta-analysis concluded that while moderate and high volumes led to more growth compared to low volumes, there were no significant differences between moderate and high volumes, suggesting an upper limit beyond which more volume does not lead to more growth.

What is the suggested 'sweet spot' for the number of sets per muscle per week based on the analyses?

The suggested 'sweet spot' for the number of sets per muscle per week is somewhere within the range of 10 to 20 sets, although this is still a wide range and the exact number can vary based on individual factors.

What are some factors that an individual needs to consider when determining the optimal number of sets for their muscle growth?

Factors to consider include individual response to training volume, exercise execution, rest periods between sets, how secondary muscles are counted in the total volume, and the specific regions within a muscle being trained.

How did Max UC's experience with training volume and muscle growth differ from the initial findings of the meta-analysis?

Max UC experienced that doing a high volume of sets (30-40 sets per muscle group per week) did not lead to the expected gains, and he saw better growth by reducing the volume to 7 to 12 sets per week per muscle group, training very close to failure while maintaining good form.

What is the significance of maintaining good form and training close to failure in the context of the discussed training volumes?

Maintaining good form and training close to failure ensures that the muscles are adequately stimulated without the need for excessive sets, which can lead to overtraining and hinder recovery and growth.

How do rest periods between sets affect the required volume for muscle growth?

Research suggests that taking shorter rest periods (less than 2 minutes) requires more sets to achieve the same growth as taking longer rest periods, which can influence the optimal volume for an individual.

What is the recommendation for individuals who are not seeing gains despite proper form, nutrition, and rest?

For individuals not seeing gains, the recommendation is to consider increasing the volume slightly, adding about two more weekly sets, especially on lagging muscles, and monitor progress to adjust accordingly.

What resources does the video offer for those seeking customized workout routines based on the discussed research?

The video offers three different weekly workout plans available at buwissi.com/lfw for free, and also directs viewers to builtwithscience.com for a quiz that helps in discovering the best customized program for their needs.

Outlines

00:00

💪 Optimal Set Ranges for Muscle Growth

The script discusses the debate over the ideal number of sets for muscle growth, citing research from Brad Schenfeld in 2017 that compared 1 to 5, 5 to 9, and 10+ sets per muscle per week. It found a dose-response relationship with 10+ sets leading to the most growth. However, subsequent research indicated that there might be an upper limit beyond which additional volume doesn't lead to more growth and could hinder it due to recovery issues. The sweet spot is suggested to be between 10 to 20 sets per muscle per week, but individual response varies significantly. The video also emphasizes the importance of exercise execution, rest periods, and counting sets accurately, including indirect muscle work. It concludes that while higher volumes can be beneficial, they are not always necessary, and consistency with lower volumes can still yield good results.

05:02

🏋️‍♂️ Factors Influencing Volume and Growth

This paragraph delves into factors that influence the volume needed for muscle growth, such as rest periods between sets, with shorter rests requiring more sets for the same growth. It also discusses the importance of accurately counting sets, including indirect muscle work, and how this can affect volume recommendations. The triceps muscle is highlighted as an exception, responding better to higher volumes. The paragraph emphasizes that not everyone should follow the optimal volume; beginners should start with lower volumes, and as experience is gained, adjustments can be made based on progress and individual needs. The video promises to provide minimalist and optimal workout routines at the end, tailored to different volume needs.

10:03

📈 Applying Research to Personal Training

The final paragraph provides guidance on how to apply the research findings to personal training routines. It suggests starting with the lower end of the recommended 10 to 20 weekly sets, especially for beginners, and emphasizes the importance of form, intensity, and rest. As trainees progress, they may need to adjust their volume based on their gains and recovery capabilities. The video offers a flowchart from 'Muscle and Strength Pyramids' to help determine if more volume is needed. It concludes by offering free workout plans for different volume needs and encourages viewers to take a quiz for a customized program, ending with a teaser for a future video on a science-based training technique.

Keywords

💡Muscle Growth

Muscle growth, also known as hypertrophy, is the increase in muscle fiber size and is a central theme of the video. It refers to the process by which muscle cells increase in volume through resistance training. In the script, muscle growth is discussed in relation to the number of sets performed per exercise, with research indicating a dose-response relationship between sets and growth.

💡Sets

A 'set' in the context of the video refers to a group of consecutive repetitions of an exercise. The number of sets is a key variable in resistance training programs and is directly related to the volume of work done. The script explores different research findings on the optimal number of sets for maximizing muscle growth.

💡Volume

Volume, in the context of strength training, refers to the total amount of work done during a workout, often calculated as sets multiplied by reps (repetitions). The video discusses the concept of high volume (more sets) versus low volume (fewer sets) training and their impact on muscle growth.

💡Failure

Failure, in the script, refers to the point in an exercise set where a person can no longer perform another repetition with proper form. The concept of training to failure is mentioned as a method to maximize muscle stimulation, although the video also discusses the importance of not always pushing to failure to avoid excessive fatigue.

💡Dose-Response Relationship

A dose-response relationship is a concept that describes how a biological or pharmacological effect changes as the dose of a stimulus increases. In the video, this term is used to describe the finding that more sets per muscle per week led to increased muscle growth, up to a certain point.

💡Meta-Analysis

A meta-analysis is a statistical technique used to combine and summarize the results of multiple studies to identify overall trends. The script mentions a meta-analysis from 2017 that compared different volumes of sets and their impact on muscle growth.

💡Individual Response

Individual response refers to the unique way each person's body reacts to a particular stimulus, such as exercise. The video highlights that the optimal volume of sets for muscle growth can vary greatly from person to person, emphasizing the importance of personalization in training programs.

💡Exercise Execution

Exercise execution refers to the quality and technique with which an exercise is performed. The script emphasizes that maintaining good form during sets, especially when training close to failure, is crucial for effective muscle stimulation and growth.

💡Rest Periods

Rest periods are the intervals of rest taken between sets during a workout. The video discusses how the length of these rest periods can influence the number of sets needed for optimal muscle growth, with longer rest periods potentially allowing for lower volumes.

💡High-Intensity Training

High-intensity training is a method of exercise that involves performing sets at a high percentage of one's maximum effort. The script mentions this approach, particularly how a single set can be made more intense through techniques like forced reps or rest-pause reps, potentially providing the stimulus of multiple sets.

💡Minimalist Workout Routine

A minimalist workout routine refers to a training program with a reduced number of sets and exercises, aiming for efficiency and simplicity. The video offers a minimalist routine as an example of how effective training can be achieved with fewer sets, which can be particularly beneficial for beginners or those struggling with consistency.

Highlights

The optimal number of sets for muscle growth might be less than currently practiced.

A 2017 analysis by Brad Schenfeld found a dose-response relationship between sets and muscle growth.

10+ sets per muscle per week resulted in the most growth, according to the 2017 meta-analysis.

More recent research suggests there might be an upper limit to the number of sets for optimal muscle growth.

A 2019 study showed individual responses to training volume can vary greatly.

Exercise execution and maintaining good form are crucial to effective training.

Longer rest periods between sets can reduce the number of sets needed for growth.

The triceps muscle responded better to higher volumes, unlike other muscles.

Indirectly worked muscles may not need as many direct sets due to their frequent engagement.

High-intensity training with single sets can be effective due to the intensity of effort.

10 sets per muscle per week might be the sweet spot for maximizing growth.

Even just three sets per muscle per week can lead to muscle growth in trained individuals.

Consistency is key, and optimal volume is not necessary for everyone to see results.

A minimalist workout routine with 6 sets per muscle is provided for those seeking a less demanding approach.

A 5-day per week routine with around 14 sets per muscle is suggested for higher volume needs.

A free minimalist and optimal workout routine is offered for those who want a science-based approach.

Transcripts

how many sets do you really need to

build muscle some say just one set taken

to all o failure is best whereas others

preach high volume doing four to five

sets per exercise and taking over 3

hours to complete a single workout who's

right and more importantly how many sets

should you do especially as a natural

well the answer might surprise you and

is probably a lot less than you're

currently doing the first major analysis

on how the number of sets you do affects

muscle growth was done in 2017 led by

researcher Brad shenfeld they compared 1

to 5 5 to9 and 10 plus sets per muscle

per week so for example six weekly sets

for the chest could be three sets of

bench and three sets of flies now what

they discovered is a dose response

relationship between muscle growth and

the number of sets per form with 10 plus

sets per muscle per week resulting in

the most growth after this met analysis

was published pretty much all of us

Fitness nerds were under the impression

that more volume was better almost

instantly I bumped pumped out the number

of sets on all my exercises

unfortunately it didn't end up

skyrocketing my gains the way I hoped it

would it wasn't until more research came

out that I realized the mistake I made

you see while this analysis did suggest

that more was better it didn't let us

know just how far we could push it while

still continuing to see better gains

fortunately 6 years later a new group of

researchers decided to perform a similar

analysis this time they compared lower

volumes of less than 12 sets moderate

volumes of 12 to 20 sets

and high volumes of more than 20 sets

per muscle per week they also

standardize the data by only looking at

sets performed within 6 to 20 reps the

result well although moderate and high

volumes led to more growth compared to

low volumes in almost all the muscles

measured there were no significant

differences between the two the one

exception was the triceps which

responded better to higher volumes but

we'll talk more about what this means

later on but overall this analysis

suggests there may be some kind of upper

limit we to much much volume doesn't

lead to more growth and in some cases

might even hinder growth because of

recovery issues The Sweet Spot seems to

be somewhere within the range of 10 to

20 sets per muscle per week but this is

still a very wide range 20 sets is

double the time and work compared to 10

sets to find where exactly within this

range is best for you there's five other

factors you need to consider the first

of which is your individual response so

the studies we covered earlier while

they do provide us with great insight

they look at averages to see what the

best General recommendation is but in

the case of volume it seems to be highly

individual illustrating this is a 2019

study from the Journal of sports science

where they had 19 participants train one

leg with 6 to9 sets per week and their

other leg with 15 sets per week after 8

weeks roughly a third of the

participants had a leg that responded

better from low volume a third had a leg

which responded better from high volumes

and a third had a similar response in

both legs suggesting that what one

person can recover well and grow from

may end up being too much for someone

else now later in this video I'll show

you guys how to determine if what you're

currently doing is too much or too

little for you but one thing that will

play a big role in that is exercise

execution Max UC a 22-year-old natural

bodybuilder experienced this firsthand

it was probably 30 30 to 40 sets per

muscle group per week for example you

know a chest day I was doing every chest

movement I could think of you know upper

chest flies incline bench press flat

bench press all these sets were sloppy

and you know my I wasn't actually taking

the muscles to failure know I tell

myself all right 30 reps of bicep curls

and I'll stop once I hit 30 and then my

last 15 I was I was just swinging up and

down it was a mess I mean eventually I

got to a point where months down the

line I just wasn't seeing any progress

in terms of you know my lips weren't

going up I wasn't putting on any muscle

so now I'm doing anywhere from 7 to 12

sets per week per muscle group as as

opposed to you know 30 plus I've

definitely seen the most growth I've

ever seen in terms of you know raining

quote unquote a lower volume than normal

and you know the the thing that really

helped me do that is you know training

very close to failure because when

you're training very close to failure uh

your muscles just won't need that many

sets but you know when that set gets

hard you need to maintain good form if

your form is breaking down to where you

know you're using momentum and your reps

are getting super sloppy then you know

you're not taking your muscles to

failure so the last thing I did when it

comes to you know lowering my volume

that really helped was taking longer

rest periods because obviously you know

when you're training very hard and very

intensely your muscles just need to

require more rest I think when you

maintain proper technique and you take

your muscles to failure then hair that

with a lower volume approach you're

you're doing everything that you need to

do without going overboard and creating

all of this fatigue and creating all

this muscle damage that needs to be

recovered from this allign with my own

experience as well actually push

yourself close to failure on all your

sets while maintaining good form and

you'll get way more out of less but Max

also mentioned he ended up taking longer

rest periods between a sets which is

another factor that will affect how much

volume you need to grow if you take

shorter rest between sets such as less

than 2 minutes research suggests you'll

need to do more sets to get the same

amount of growth as you would from

taking longer rest and unfortunately the

research I covered earlier that helped

us come up with that 10 to 20 set range

use studies where the rest periods

different some studies use shorter rests

whereas other studies use longer rests

so if you usually take longer rest

periods I personally recommend at least

2 minutes between most of your sets it's

likely that the lower end of this 10 to

20 range will be best whereas the higher

end of this range would likely be

necessary if you mostly use shorter rest

periods but this also depends on the

next Factor how you cter sets so

remember how in the meta analysis we

covered earlier none of the muscles

responded better to really high volume

voles except for the triceps well it's

important to consider how they counted

their SCS generally researchers still

count muscles that are indirectly worked

with an exercise as one full set for

that muscle so for example during the

bench press they'll count that as one

set for the chest and also one set for

the triceps now whether or not this

should truly count as one set for the

secondary muscle is Up For Debate but it

does affect the volume recommendations

for example even though the study showed

that triceps responded really well to 20

plus sets per week if you look at the

average person's workout routine this

would only be about six direct sets for

triceps if you also counted all the

pressing movements they're already doing

now the front side and rear delts as

well as the biceps probably fall under

this category as well unless you want to

prioritize them they don't need quite as

many direct sets because of how often

they're indirectly worked this also

applies for Regions within a muscle the

chest for example doesn't need 10 sets

each for the upper middle and lower

portions

rather the chest in general would

require around 10 weekly sets and you'd

ideally split those sets up by using

exercises that emphasize the different

regions and I also think this

discrepancy in how people count their

sets is why high-intensity training

where you usually do just one step per

exercise can work and has worked for

many people you see in the research we

covered subjects would stop each set

once they reach failure or close enough

to it but Dorian Yates six time Mr

Olympia who is popularized

high-intensity training describes his

set as one all out set extended Beyond

failure with Force reps rest pause reps

or dropsite reps a set is properly

finished only when additional movement

is utterly impossible so as you can

imagine one set performed in this

fashion can very likely be the same time

under tension and stimulus that two to

three normal sets would provide lastly

and probably most importantly not

everyone should be doing what's optimal

although somewhere within the 10 to 20

weekly set range is probably what will

maximize growth you'd be surprised with

just how little volume you need to still

get really great results 10 sets doesn't

give you double the growth as five sets

each additional set you do only gets you

marginally better gains and if we look

back at the 2017 man analysis we covered

earlier even though 10 or more weekly

sets led to the most growth 5 to 9

weekly sets still gave about 80% of the

max growth so for example for chest this

could be as little as three sets of

bench and three sets of flies every week

which could pretty much cut your workout

times in half in fact in some cases even

in trained individuals just three sets

per muscle per week has been shown to

build some muscle so if you're having

trouble just being consistent in the

first place don't chase optimal do what

you can and realize you can still get

great results with far less than you

think and at the end of the video I am

going to provide you guys with a free

minimalist and optimal workout routine

you can use with all the science and the

sets they can care of for you but first

we need to discuss how exactly to start

applying all the research we've covered

first off I'd recommend starting off at

the low end of the 10 to 20 weekly set

range especially if you're a beginner

you don't want to do higher volumes than

your body can currently handle 10 weekly

sets for chest for example could look

like this if you trained all your

muscles twice a week which is generally

how I would recommend splitting your

volume up now even if you're past the

beginner stage dial in your form make

sure you're pushing hard enough take

longer rest periods and it's very likely

you'll start seeing better results

despite doing far less than you were

before but eventually as you get more

experience you may reach a point where

your gains have completely stalled and

your body is actually ready for more

volume but before you make any changes

I'd recommend going through this

flowchart from the muscle and strength

pyramids book written by researcher Eric

CS for example if you're sleeping well

pushing hard with good form and eating

it enough yet you're still not seeing

gains then you might actually need more

volume in this case add about two more

weekly sets especially on muscles that

are lagging behind and see how you

progress otherwise you might actually be

doing more than you can recover from and

might need to take a break or decrease

your weekly volume now since you stuck

around for this long I thought I'd leave

you with a gift I've created three

different weekly workout plans a quick

3-day per week minimalist routine with

around six sets per muscle a 4day per

week routine with 10 sets per muscle to

potentially maximize gains and a 5-day

per week routine with around 14 sets per

muscle for those who might need a little

higher volume they're completely free

and you can grab these routines over at

buwis si.com slf freework workouts but

for those who want some more help and

are looking for a fully customized done

for you plan just take our quiz over at

builtwith science.com to discover the

best program for you and your body also

give this video watch next for a new

science-based training technique you can

apply to all your sets to potentially

get almost double the muscle growth

thank you so much for watching I'll see

you next time