Training & movement
A · High confidenceDose-response of weekly sets and frequency on muscle growth and strength
Subject: Dose-response of strength training: meta-regressions on weekly volume and frequency
What this means
Volume and frequency have unique dose-response relationships with hypertrophy and strength. Volume showed diminishing returns for both; strength had more pronounced flattening. Frequency affected strength (with diminishing returns) but not consistently hypertrophy. Analysis of 67 studies, 2058 participants (mean age 25 years, 79% men).
Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC · 2026 · Sports Medicine 56(2):481-505
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
An up-to-date analysis of how weekly volume and frequency relate to muscle growth and strength gains.
Who this applies to
Healthy adults, mean age 25 years, 79% men, 21% women, mostly untrained to recreationally trained.
Size of the research
67 studies, 2058 participants.
What to keep in mind
Mostly untrained, young participants; 'fractional' set quantification method used; no highly trained individuals.
Practical conclusion for REZA
The most recent quantitative basis for setting weekly set counts. Supersedes older volume analyses as the primary reference.
View method and source
Methodology
Series of meta-regressions
Original source
DOI: 10.1007/s40279-025-02344-w · PMID: 41343037
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.