The notion that more sets lead to greater strength gains has been a long-standing belief among fitness enthusiasts. Can this dogma hold up to scrutiny?
On Aug. 29, 2024, Dr. Layne Norton, Ph.D. in Nutritional Sciences, explored the relationship between training volume and strength gains, debunking common misconceptions along the way.
A 2024 human randomized control trial published in the International Journal of Sports Medicine divided participants into three groups who performed barbell back squats and bench presses three times a week for eight weeks. (1)
The groups were assigned different set volumes — three, six, and nine. Researchers measured the impact of these varying volumes on strength gains and muscle hypertrophy alongside other crucial markers of recovery and perceived fatigue.
The study found that performing six or nine sets led to significantly greater strength gains than just three. (2)(3)
If we look at the directionality of all the combined studies, we see more volume is better for hypertrophy and strength.
However, there are diminishing returns after a certain point.
Individual Needs and Recovery
Many lifters believe their bodies respond better to lower-volume training. Norton explains that these cases likely involve individuals with inadequate recovery, potentially due to factors like sleep deprivation, chronic stress, or suboptimal nutrition.
“They might feel better at lower volumes because you can only elicit the gains from higher volumes up to the point that you can recover from,” Norton clarified. An individual’s recovery capacity ultimately dictates the training volume they can effectively manage and benefit from.
Norton adds that “non-responders” likely need a higher volume dosage to trigger muscle growth.
Intensity vs. Volume
“Intensity is your proximity to failure,” Norton explains. Intensity is a measure of how close you push yourself to momentary muscle failure during a set. Volume, on the other hand, is the total number of challenging sets performed.
Norton suggests employing a training volume that balances optimal recovery and continuous progress. Most lifters will inevitably hit a strength and performance plateau. They must do more sets to break through these barriers.
Key Findings
- Doing more than three sets can boost strength gains.
- Train close to momentary muscle failure to overcome plateaus.
- Hard-gainers can benefit from increased training volume.
- There might be diminishing returns to adding more sets.
- Consider recovery capacity when determining the ideal training volume.
References
- Enes, A., Spiess, B., Oneda, G., Leonel, D. F., Bernardo, M. F., Macedo, A. C. G., Alves, R. C., De Souza, E. O., & Souza-Junior, T. P. (2024). Effects of Different Weekly Set Volumes on Strength and Perceptual Responses in Athletes. International journal of sports medicine, 45(9), 690–697. https://doi.org/10.1055/a-2312-5103
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197
- Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2017). The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(12), 2585–2601. https://doi.org/10.1007/s40279-017-0762-7
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