Ever wondered how many sets you really need to do to build muscle effectively? Whether you’re a seasoned gym-goer or just getting started on your strength training journey, this is one for you. New research that offers some fascinating insights into the optimal training volumes to help unlock your muscle-building potential.
Now, let’s talk nuts and bolts. In a study published in Medicine & Science in Sports and Exercise, which Dr. Mike Israetel and Dr. Milo Wolf discuss, there are specific training volumes that really make or break muscle growth. Operating on the quadriceps, with squats, leg presses, and leg extensions, they compared three different training volumes:
- Group 1 (Low Volume): 22 sets of quad training per week, split over two workouts.
- Group 2 (Medium Volume): 22 sets initially, increasing by 4 sets every two weeks, averaging 32 sets per week over 12 weeks.
- Group 3 (High Volume): 22 sets initially, increasing by 6 sets every two weeks, averaging 38 sets per week over 12 weeks.
The high-volume group showed the best increases in muscle thickness and size and gained more strength. In other words, simply adding more sets over time worked progressively better. But before rushing to include 52 additional sets in a week’s routine, there’s a bit more to discuss.
Results of the study also highlighted differences in individual performance. The high volume group really put in some work: 26 sets of quads were done by guys who only rested for 2 minutes between sets. That includes:
- 9 sets of squats
- 9 sets of leg presses
- 8 sets of leg extensions
Clearly, not everyone can do that—a program of that time commitment and risk of overtraining, provided not everyone recovers well enough. As the experts had mentioned, “Not everyone can add more volume to their training, especially to this degree and with every single muscle group. Doing so would likely sacrifice adequate recovery and therefore increase the risk of injury.”
So, what is the takeaway? You do not have to hit those kinds of high levels of 52 sets per week to get some serious gains in muscle growth. However, increasing your weekly volume from wherever you are right now up to a point where you actually are working closer to failure by the end of those sets will make all the difference. Hit 3-4 sets close to failure for every muscle group per workout, training 2-3 times a week.
Previous research in the Journal of Sports Science supports this, indicating that 10 or more sets per muscle group per week promote greater hypertrophy than fewer sets. The most crucial factor remains consistent, intense training.
The bottom line? Just do what you can and gradually increase the volume as you get stronger and build up tolerance to the workload. As Dr. Mike Israetel commented, “You could increase hypertrophy and strength by completing more than 22 sets a week.”
Here’s Pro Tip: If what you’re doing isn’t working, change up the routine. More sets may be better for you, but the bottom line here is to tune in to your body and make adjustments accordingly. You want to train with intensity consistently over sticking to some rigid prescription for the number of sets.
Ultimately, building muscle means finding that sweet balance for your body. Do an achievable volume of work and progress in a manner in which you find yourself adapting to consistently. Your quest for better muscle building doesn’t have to be such a rush. It’s more of a marathon. Keep pushing, stay consistent, and your efforts will pay off.