Training & movement
A · High confidenceHow many weekly sets produce the most muscle growth
Subject: Training volume and muscle growth
What this means
More weekly sets per muscle group produced more muscle growth. Each additional set added 0.37% growth. Difference between higher and lower volume was 3.9%. Trend toward more growth at 10+ sets/week (P=0.074). Analysis included 34 treatment groups from 15 studies.
Schoenfeld BJ, Ogborn D, Krieger JW · 2017 · Journal of Sports Sciences 35(11):1073-1082
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
More weekly sets per muscle group are associated with more muscle growth, in a graded dose-response relationship.
Who this applies to
Healthy adults, mixed training status.
Size of the research
15 studies, 34 treatment groups.
What to keep in mind
Mostly untrained participants; protocol heterogeneity; trend for 10+ sets not significant.
Practical conclusion for REZA
At REZA, volume is a dial, not a constant. When progress stalls, volume is checked first, before touching exercises or intensity.
View method and source
Methodology
Systematic review with meta-analysis
Original source
DOI: 10.1080/02640414.2016.1210197 · PMID: 27433992
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.