How many sets per muscle group are needed for growth

'How many sets should I do for chest?' is one of the most frequent questions in the gym. The answer has long ceased to be a matter of the coach's taste: there are meta-analyses linking weekly volume to gains in muscle mass. The editorial team examines what the research shows, which ranges suit beginners and experienced athletes, and how to understand that there are already too many sets.

Volume as the main driver of hypertrophy

Among all the variables of strength training - weight, number of repetitions, rest, choice of exercises - it is volume that has the most consistent link to muscle growth. In modern research volume is most often counted as the number of 'working' sets per muscle group per week. A working set is one performed with sufficient effort, that is, close to muscular failure.

This approach to counting is convenient in practice: there is no need to multiply weight by repetitions, it is enough to know how many quality sets each muscle received. It also aligns well with data showing that across a wide range of repetitions (approximately from 6 to 30) hypertrophy is similar, if the sets are performed with effort close to failure (Schoenfeld et al., 2017, J Strength Cond Res).

It is important to understand that the number of sets is not an end in itself. Ten careless sets with a large repetition reserve will produce less than five focused ones. That is why it makes sense to talk about optimal volume only on condition of quality execution and sufficient intensity of effort.

Another nuance is the distribution among exercises. Multi-joint movements (squats, presses, rows) load several groups at once, and the question of how to count, for example, the bench press for the triceps, is still debated. A practical compromise is to count such a set as full for the main muscle and as partial for the auxiliary ones.

What the meta-analyses say

The key work on this topic is the meta-analysis by Schoenfeld, Ogborn and Krieger (2017), which combined studies with different weekly volumes. The authors found a dose-dependent relationship: each additional set per week was associated with an additional gain in muscle mass, and programs with 10 or more sets per muscle per week produced a greater effect than programs with less volume.

The systematic review by Baz-Valle et al. (2022) refined the picture: for trained people a range of approximately 12-20 sets per muscle group per week appears rational, whereas further increases do not always bring additional benefit and can worsen recovery. That is, the 'more is better' relationship has a limit, and it is different for different people.

For beginners the data are even more optimistic: even a small volume (a few sets per week) brings noticeable progress. This is because untrained muscles respond to almost any new stimulus. As experience is gained, volume usually has to be gradually increased to continue progressing.

It is worth remembering the limitations of the studies as well: they mostly last 8-12 weeks, involve young men, and measure muscle mass by different methods. Therefore the figures are a guideline, not a law.

Guidelines depending on experience

Summarizing the data, one can propose working ranges for different levels of training. They are not a prescription but serve as a starting point that is then adjusted based on results and well-being.

To maintain already gained muscle mass much less is needed - several times less volume than for growth, provided intensity is preserved. This is useful to know for periods of stress, business trips or recovery after injuries.

Different muscle groups may also differ in their 'sensitivity' to volume. For example, the small muscles of the arms receive significant indirect load in presses and rows, so direct work on them is often needed less than it seems.

Finally, volume is closely linked to frequency: 16 sets per week are easier to perform with quality over two or three workouts than in one. The distribution of volume across the week affects the quality of sets at the end of a workout.

Signs of excessive volume

More is not always better. If volume exceeds the ability to recover, progress stops and sometimes even reverses. The problem is that the limit is individual and depends on sleep, nutrition, age, stress and other loads.

Signs that volume is excessive usually accumulate gradually. The athlete notices that working weights are stagnating or decreasing, muscle soreness does not pass by the next workout, sleep and motivation worsen, and minor pains in joints and tendons become more frequent.

• working weights and repetition counts do not grow for 2-3 weeks in a row;
• prolonged muscle soreness that interferes with the next workout;
• worsening sleep, irritability, reduced desire to train;
• pain in joints and tendons without an obvious injury;
• a drop in technique quality in the final sets.

In such a situation the simplest solution is a deload week with volume reduced by about half, and then a return to a somewhat smaller number of sets than before the decline. This approach makes it possible to find one's individual 'working zone.'

Excessive volume also often masks a problem with intensity: people add sets because they are not sure the previous ones were effective. It is better to reduce the number of sets but perform them closer to failure and with better technique.

How to choose your volume

The practical algorithm is simple. Start with the lower limit of the range for your level and keep a log: record weight, repetitions, well-being. If over 4-6 weeks your working figures steadily grow and recovery is normal, the volume is sufficient.

If progress has slowed while recovery is good, add 1-2 sets per week for the relevant muscles and observe again. But if signs of overload appear, return to the previous level. Such a gradual approach makes it possible to find the optimum without jumps.

It is also useful to distribute volume across several workouts per week and among different exercises. This reduces fatigue within a single session and makes it possible to load the muscle at different angles.

For more detail on related questions, read our articles on training frequency per week, on training to failure and on training periodization.

Editorial conclusions

Weekly volume is one of the main variables of hypertrophy. Meta-analyses show a dose-dependent relationship: 10 or more working sets per muscle per week generally produce a greater gain than a smaller volume.

For most trained athletes the rational range is approximately 12-20 sets per muscle group, but the limit is individual. For beginners a smaller volume is enough.

The optimal volume is determined by practice: start with the lower limit, keep a log, gradually add sets and step back at signs of overload.

References

1. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073–1082.
2. Baz-Valle E, Balsalobre-Fernández C, Alix-Fages C, Santos-Concejero J. A systematic review of the effects of different resistance training volumes on muscle hypertrophy. J Hum Kinet. 2022;81:199–210.
3. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2017;31(12):3508–3523.
4. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016;46(11):1689–1697.
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6. Haff GG, Triplett NT, eds. Essentials of Strength Training and Conditioning. 4th ed. Human Kinetics; 2016.