WHEN IT COMES to training volume, completing as many sets as possible often feels like achieving a lifting badge of honour. But is piling on more volume in a single session really the smartest route to muscle and strength gains, or could it be overkill? A new meta-analysis might have the answer as it explores how much volume to include in a single session before results taper off.
While weekly training volume has been well explored, how much work to do in a single gym session remains less clear. The researchers wanted to find the sweet spot – before returns start to diminish. Here’s why we should train smarter, not longer.
The research
The meta-analysis, (pre-print) available on SportRχiv, set out to pinpoint the relationship between the number of sets per muscle group performed per training session, and the resulting changes in hypertrophy (muscle size) and strength.
The methods
The analysis pulled data from 67 studies and over 2,000 participants, using a statistical method called meta-regression. They distinguished between:
- Direct sets eg, bicep curls for biceps growth
- Indirect sets eg, chin-ups which also hit the biceps
- Fractional sets: where indirect work was counted as half
They looked at how muscle size and strength responded to different session set volumes, adjusting for things like training status and intervention length.
The results
There was a clear dose-response relationship: more sets generally meant more muscle growth gains. But those gains diminished after a certain point. The research identified a ‘point of undetectable outcome superiority’: the volume where adding more sets no longer gave you a better chance of seeing noticeable improvement.
- For muscle growth: that point was around 11 fractional sets per muscle group, per session.
- For strength: it was as little as 2 direct sets per muscle group, per session.
The relationship for strength showed especially steep diminishing returns.
The conclusion
The researchers concluded: ‘The relationship between per-session volume and hypertrophy is best represented by the “fractional” set quantification method, counting direct and indirect sets as one and half a set, respectively.’
They noted that doing more sets in a workout generally leads to more muscle growth. But the benefits seem to level off around 11 sets per muscle group per session.
When it comes the strength, they mentioned, ‘The relationship between per-session volume and strength gain is best represented by the ‘direct’ set quantification method, counting only sets which are the same exercise as the tested strength assessment.’
They continued to explain that doing more sets that directly targets a muscle usually leads to more strength gains. But the biggest benefits seem to top out around 2 direct sets per muscle group per workout, and it’s unclear if doing more than that helps much.
The researchers concluded, ‘Based upon the results of the present study and the parallel project from our laboratory, a program featuring low per-session volume and an emphasis on frequency of approximately 2-3 sessions per week seems warranted to maximise short-to-moderate term strength gain.’
What does this mean for us?
From this study, and further evidence on the topic, you might get more bang for your buck by spreading your sets across the week with more focused volume.
Of course, if you’re looking to seal the deal when it comes to muscle growth, more volume will likely deliver more muscle growth. A recent review found that weekly set volume positively correlates with muscle growth. But, if you’d like to adjust your training in line with the latest evidence, and you don’t have time to spare, focus on:
- Spreading your training across the week with smart programming, rather than long, high-volume workouts.
- For muscle growth: 3-6 sets close to failure for a particular muscle group per workout, working on the basis that you train 2-3 times a week.
- For strength: 2 direct sets per muscle group per workout, working on the basis you train 2-3 times a week.
This article originally appeared on Men’s Health UK.
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