Training & movement
B · Reasonable confidenceHow many weekly sets produce the most strength gain
Subject: The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis
What this means
A high number of weekly sets gave more strength gain than a low number (effect size difference 0.18). A medium number of sets also did slightly better than a low number (0.15).
Ralston GW, Kilgore L, Wyatt FB, Baker JS · 2017 · Sports Medicine
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
There is a graded dose-response relationship between weekly sets and strength gain: medium and high weekly set volumes produced greater strength gains than low volume (high versus low: effect size 0.18; 95% CI 0.06 to 0.30). Low volume produced the smallest gain.
Who this applies to
Mainly novice and intermediate male trainees. For well trained people, medium or high weekly set numbers appeared suitable.
Size of the research
Nine studies with 61 training groups in total. The number of participants is not given in the abstract.
What to keep in mind
Only nine studies met the strict criteria. For one repetition maximum strength, the difference between high and low set numbers was not convincing.
Practical conclusion for REZA
Supports REZA's volume guidance: medium-to-high weekly set volume produces more strength than low volume.
View method and source
Methodology
Meta-analysis
Population
Nine studies (61 treatment groups); adults with mixed training status
Intervention
Low weekly sets (LWS), medium weekly sets (MWS), high weekly sets (HWS)
Outcome measures
Maximal strength (1RM)
Limitations
Heterogeneity in exercise selection; volume categories not standardized; limited data at very high volumes.
Original source
DOI: 10.1007/s40279-017-0762-7 · PMID: 28755103
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.