Training & movement

Quantification of weekly strength-training volume per muscle group: a systematic review and meta-analysis

Krpata MA, Brada JN, Brada A, Brada M · 2025 · Frontiers in Sports and Active Living

REZA evidence rating B: Reasonable confidence

Methodology

Meta-analysis

Population

Multiple studies; healthy adults, mixed training status

Intervention

Different weekly set volumes per muscle group

Findings

An updated dose-response analysis shows progressive hypertrophy benefits up to roughly 12-20 sets per muscle group per week, with diminishing returns beyond that. The minimum effective dose appears to be around 5 sets per week.

Outcome measures

Muscle hypertrophy

Limitations

Heterogeneity; limited data at very high volumes; mostly untrained.

Original source

DOI: 10.3389/fspor.2025.1536360

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