Workout volume is a key factor in muscle growth. The number of sets and reps for each muscle group directly impacts results. Too much volume can lead to overtraining and injury, while too little won’t deliver progress. So, how many sets are ideal for optimizing muscle growth?
A 2025 meta-analysis published on SportRχiv shed light on this question. (1) In mid-April, House of Hypetrophy explored the findings and offered actionable training recommendations based on the latest research.
This study focused on sets averaging around 10 reps performed near or to muscular failure. The analysis dissected the correlation between the number of sets completed per muscle group in each session and their impact on hypertrophy.
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Counting Sets
In this study, scientists employed the fractional method for counting sets. There are three primary methods for counting sets: total, direct, and fractional, each differing in how they account for direct and indirect sets during training.
A direct set refers to exercises where a muscle is the primary force generator (e.g., the biceps during a biceps curl or the triceps during a triceps extension. An indirect set targets a muscle less directly, offering secondary stimulation (e.g., the biceps are indirectly engaged during a row, and the triceps during a wide-grip bench press.
The total method assigns equal weight to direct and indirect sets, counting each as one. The direct method, however, only counts direct sets, ignoring indirect ones. The fractional method takes a more nuanced approach, counting direct sets as one and indirect sets as 0.5. This method is preferred because it acknowledges that while indirect sets do stimulate the muscle, they do so to a lesser degree than direct sets.
By weighting sets accordingly, the fractional method provides a more accurate representation of muscle engagement.
Results
The fractional method revealed that performing more sets leads to greater muscle growth, though the growth rate diminishes with each additional set. This pattern was consistent when using the total and direct methods of counting sets, showing gains continuing up to 20 or more sets per muscle group. Performing more sets each week is strongly linked to increased hypertrophy. (2)
Researchers have identified that 11 sets per session and more than 30 per week are optimal for maximizing results. High training volumes were shown to outperform lower volumes regarding muscle building.
Even when accounting for fatigue and training programs that use sets taken to failure, moderate volumes of 10 to 20 sets per muscle group significantly outperform lower volumes of four to nine sets. These findings underscore the effectiveness of higher training volumes for achieving superior muscle growth.
Maximizing Sets per Exercise
- Maximize training quality first.
- Select exercises that sufficiently train a muscle.
- Ensure sufficient intensity per set.
The optimal number of weekly sets per muscle group typically ranges from 10 to 20, although this range varies depending on factors like muscle type and individual training approaches. A helpful strategy for those seeking to experiment with higher training volumes is to specialize in specific muscle groups. This involves reducing the number of sets for other muscle groups while increasing focus on one or a few targeted areas.
Research suggests that the training split is flexible as long as the total number of sets per week remains consistent. How you distribute those sets throughout the week doesn’t significantly impact results.
The study highlights diminishing returns beyond 11 weekly sets per muscle group. If you’re considering exceeding this threshold, training a muscle group once per week may not be ideal. Better outcomes are observed when the frequency is increased to at least two weekly sessions.
Balancing moderate to higher weekly sets with an increased training frequency can lead to more effective muscle development.
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References
- Remmert, J., Pelland, J., Robinson, Z., Hinson, S., & Zourdos, M. (2025). Is There Too Much of a Good Thing? Is There Too Much of a Good Thing? https://doi.org/10.51224/srxiv.537
- Pelland,J.,Remmert,J.,Robinson,Z.,Hinson,S.,Zourdos,M. (2024). The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain. SportRχiv
Featured image via Shutterstock/AlexandrMusuc
