How many sets are necessary for muscle hypertrophy? Does it suffice to perform just two sets, or is there a need to increase to three, four, or even five sets to maximize gains? Dr. Mike Israetel, Ph.D. in sports physiology, lends his expertise to the optimal number of sets for muscle growth in a discussion hosted by Stronger By Science on May 31, 2024.
Dr. Israetel advocates for volume cycling — cycling more and fewer sets as part of the periodization scheme — and highlights its advantages and challenges. Below, we explore the reasons behind his recommendation and the merits and considerations of this training approach.
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Volume Cycling
Dr. Israetel offers his viewpoint on volume cycling, clarifying it as something other than a means to increase gains. Instead, he evaluates it from two points:
- Altering rep ranges and exercise selection after active recovery or deloading makes one’s body more sensitive to hypertrophy.
- As the body becomes accustomed to the training volume, work capacity is enhanced during volume cycling, and recovery capabilities improve.
- This adaptation allows the body to handle an extensive volume of sets, reaching up to 30 or 40 sets in some instances to elicit greater gains. (1)
2019 research found that as few as 13-minute weekly resistance training sessions are enough for strength gains. (2)
You can get amazing gains starting out with little volume.
Dr. Israetel elaborates that athletes aiming for continuous improvement should methodically analyze training volume and recovery strategies and incrementally increase training sets for gradual progress. If one reaches a point where recovery is maximally challenged and hits a plateau, reducing intensity and reverting to the starting set numbers is recommended.
Sets for Optimal Muscle Growth
Here’s an approach by Dr. Israetel on implementing volume cycling for tricep pushdowns:
Week One
Start with three sets of triceps pushdowns in the first week. Initially, one may experience soreness until the next triceps workout. After three days, repeat the triceps pushdowns, maintaining the same number of sets.
Week Two
By week two, one may experience soreness; however, it’s important to persevere and maintain the same number of reps and sets in one’s exercise routine.
Week Three
The regimen maintained the same number of sets and reps in the third week. This consistency leads to soreness, muscle hypertrophy, and ongoing muscle activation. Avoid overloading to allow muscles ample recovery. Pay attention to the body’s signals and only increase the set count if you are confident in meeting the recovery window.
Dr. Israetel asks, “Do I know I can do four sets of triceps and still totally recover?” Does four sets of triceps give you more growth than three? Yes. So, if you can recover, do more.”
After Week Three (Four to Eight Weeks)
Add more weight and increase the number of sets per session, starting from three and gradually progressing to five or six sets to challenge recovery limits. Medicine and Science in Sports and Exercise demonstrated that progressively adding weekly sets elicited greater lower body strength. (3)
Israetel suggests scaling back to three or four sets when experiencing fatigue or a plateau in strength gains. Consider varying exercises and rep ranges. After deloading, resume the cycle starting from week one, gradually increasing intensity. (4)
How to Approach Deloads
The potential drawbacks of resuming training with high loads immediately after a deload period are:
- Increased muscle damage can inhibit muscle growth
- Excessive and inefficient use of time in the gym
- Heightened risk of training injuries due to lifting heavy weights without adequate recovery
Conversely, bodybuilders and fitness professionals who employ volume cycling reap several benefits, which can include:
- Spending less time in the gym
- Building muscle growth progressively
- Lower chance of injuries
Dr. Israetel advocates volume cycling as a strategic approach to muscle-building and optimizing workouts. This methodology allows advanced athletes to adjust their set volume, minimize injury risks, and foster a more sustainable training regime.
References
- Radaelli, R., Fleck, S. J., Leite, T., Leite, R. D., Pinto, R. S., Fernandes, L., & Simão, R. (2015). Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. Journal of strength and conditioning research, 29(5), 1349–1358. https://doi.org/10.1519/JSC.0000000000000758
- Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
- Enes, A., DE Souza, E. O., & Souza-Junior, T. P. (2024). Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect?. Medicine and science in sports and exercise, 56(3), 553–563. https://doi.org/10.1249/MSS.0000000000003317
- Coleman, M., Burke, R., Augustin, F., Piñero, A., Maldonado, J., Fisher, J. P., Israetel, M., Androulakis Korakakis, P., Swinton, P., Oberlin, D., & Schoenfeld, B. J. (2024). Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations. PeerJ, 12, e16777. https://doi.org/10.7717/peerj.16777
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