A systematic review from 2022 indicated that exceeding 20 sets did not provide a significant advantage over the 12 to 20 set range.
Another study published in 2022 in the scientific journal Frontiers found that high volumes can be helpful, but may increase the risk of overtraining in individuals who don’t recover adequately.
These findings support a range considered “safe and effective” for most people, though with some caveats.
Cardiologist and sports physician Fábio Luís de Jesus Soares, of the Cárdio Pulmonar and Aliança hospitals in Salvador, explains: “Science shows that most people gain muscle mass by training between 10 and 20 sets per muscle group per week. Larger muscles, such as the chest, back, and thighs, tend to respond better with the higher conclude of that range. Smaller muscles, such as biceps, triceps, and shoulders, typically reach their maximum with a little less.”
According to the research analyzed by experts:
Beginners: 5 to 8/10 weekly sets;
For those looking to build muscle, the optimal number of sets per workout may be more nuanced than previously thought. Recent research suggests that while higher volumes can be beneficial, exceeding a certain threshold doesn’t necessarily lead to greater gains and could even increase the risk of overtraining. Understanding these guidelines can help individuals tailor their workout routines for maximum effectiveness and minimize potential injury.
A 2022 systematic review found that performing more than 20 sets per muscle group didn’t offer a significant advantage over the 12 to 20 set range. This suggests that there’s a point of diminishing returns when it comes to workout volume.
Further supporting this idea, another study published in Frontiers in 2022 indicated that while high volumes can be helpful, they can likewise elevate the risk of overtraining, particularly for those who don’t prioritize adequate recovery. This highlights the importance of listening to your body and allowing sufficient rest between workouts.
Fábio Luís de Jesus Soares, a cardiologist and sports physician at the Cárdio Pulmonar and Aliança hospitals in Salvador, explained the findings in terms of muscle group size. “Science shows that most people gain muscle mass by training between 10 and 20 sets per muscle group per week,” he said. “Larger muscles, such as the chest, back, and thighs, tend to respond better with the higher end of that range. Smaller muscles, such as biceps, triceps, and shoulders, typically reach their maximum with a little less.”
The research also provides guidance for different experience levels. For beginners, experts recommend between 5 and 10 weekly sets. These findings offer a starting point for individuals to optimize their training regimens and achieve their fitness goals safely and effectively.
