How Many Sets per Workout? - This NEW Study Is Epic

Summary

This analysis examines the optimal number of sets for muscle hypertrophy, based on 35 studies involving over 1,000 participants. It finds that performing more sets generally leads to more growth, but with diminishing returns as volume increases. The fractional method of counting sets is recommended for accuracy. The frequency of training does not significantly impact growth as long as the total weekly volume is consistent, with 10–20 sets per muscle group per week being ideal. The study also suggests strength gains plateau with just two sets per muscle group per session. Overall, moderate training volumes and quality are key for optimal hypertrophy.

Takeaways

• 😀 Hypertrophy is maximized with higher sets per muscle group, but diminishing returns occur as more sets are added.
• 😀 There is no clear plateau for muscle growth at higher set numbers, but the extra growth becomes smaller with each additional set.
• 😀 The fractional method of counting sets, which counts indirect sets as half a set, provides the most accurate representation of growth.
• 😀 Higher set volumes (up to 20+ sets per muscle group per session) are associated with more hypertrophy, but the returns decrease past a certain point.
• 😀 Weekly set volume is more important than the frequency of training sessions for hypertrophy. Spreading volume over multiple days doesn’t seem to produce significantly better results.
• 😀 For most people, performing 10 to 20 sets per muscle group per week is a reasonable volume for optimal hypertrophy.
• 😀 Frequency of training (e.g., once or twice per week) does not significantly affect hypertrophy when the total weekly set volume is constant.
• 😀 Higher frequencies may become beneficial when the volume per session is low, but once you are training with a moderate to high weekly volume, frequency doesn't matter much.
• 😀 It is crucial to train hard and consistently rather than focusing solely on volume. Quality of sets matters more than just the number of sets performed.
• 😀 Even with higher set volumes, diminishing returns begin to appear around 30 sets per week, making extreme volumes less effective for muscle growth.
• 😀 When training with higher volumes, muscle group specialization (focusing on a specific muscle group) may allow you to handle higher volumes without compromising other muscle groups.

Q & A

What is the main focus of the analysis mentioned in the script?

The main focus of the analysis is to examine the relationship between the number of sets performed per muscle group each session and hypertrophy, particularly when sets are taken to or close to failure.

What does the analysis say about the relationship between sets per muscle group and muscle growth?

The analysis shows that higher sets generally produce more growth, but with diminishing returns. Each additional set leads to more growth, though the extra growth decreases with each added set.

What methods were used to count the sets per muscle group in the study?

The study used three methods: the Total method, the Direct Only method, and the Fractional method. The Fractional method counted indirect sets as half a set and was found to be the most effective in the analysis.

What does the script suggest about training frequency and its effect on hypertrophy?

The script indicates that when the total sets per muscle group per week are kept constant, training frequency doesn't seem to have a significant impact on hypertrophy. Whether training once, twice, or more times per week, the results were similar.

Is there a limit to the number of sets one can perform per muscle group each session for hypertrophy?

The analysis suggests that growth increases with the number of sets, but there is no clear plateau even up to 20+ sets per session. However, diminishing returns are observed with each additional set.

What did the analysis find about training volume in relation to weekly sets?

The analysis showed that more weekly sets per muscle group are associated with more hypertrophy. However, it also noted that upwards of 30 weekly sets did not necessarily maximize hypertrophy, as the credible intervals became wider, indicating greater uncertainty.

How does the analysis compare hypertrophy results from low versus high training volumes?

The analysis emphasizes that while higher volumes lead to more growth, low volumes can still build muscle, although they may not be optimal for most people. Moderate volumes are generally superior to lower volumes.

What is the recommendation for sets per muscle group per week for most individuals?

The recommendation is 10 to 20 weekly sets per muscle group, though this is not a strict cutoff. Some individuals or muscles may thrive on the lower or higher end of this range.

Does the script provide any guidance on frequency if training with moderate to higher weekly volumes?

Yes, the script recommends training a muscle group at least twice per week when using moderate to higher weekly volumes. For lower volumes, a once per week frequency can still be effective.

What are some practical considerations mentioned for individuals experimenting with higher volumes?

For those experimenting with higher volumes, one practical approach is muscle group specialization. This involves lowering the number of sets for other muscle groups while increasing the volume for specific muscle groups.