New Research Reveals the Minimum Amount of Sets per Week for Muscle Growth and for Strength (2024)

As commitments mount up, our training time can take a hit. Perhaps this means we can only get in one or two solid sessions a week. If this is the case, all isn't lost, new research suggests that as little as four sets a week is enough for muscle growth, and just one set a week is enough for gaining strength.

These aren't the only results of the large meta-analysis just released, with other outcomes such as the best amount of sets per week for muscle growth, for strength, and if there are diminishing returns beyond these points.

The systematic review available as a preprint on SportRχiv aimed to identify how resistance training variables, such as weekly volume (total sets) and frequency (sessions per week), affect muscle hypertrophy and strength gains. The researchers wanted to determine the dose response relationships, including the minimum effective doses and whether there are diminishing returns at high volumes or frequencies. They also considered both direct and indirect exercises and the effects of these on the results.

The meta-analysis included 67 studies with over 2,000 participants. Researchers categorised training sets as 'direct' or 'indirect' exercises. They applied a 'fractional' method to measure indirect sets as half of a direct set. They analysed weekly volume and frequency in relation to muscle hypertrophy and strength gains.

The researchers found:

Muscle Growth

• Weekly set volume positively correlates with muscle growth. However, there are diminishing returns beyond approximately 12-20 sets per muscle group per week.
• The most effective range for muscle growth is noted to be around 5-10 sets per week per muscle group.
• The minimum effective dose for hypertrophy was found to be around 4 sets per muscle group per week, which delivered detectable improvements in muscle growth.
• Frequency has a minimal effect on muscle growth when volume is equated, suggesting that total volume is more important than how often sessions are programmed.

Strength Gain

• Volume also positively correlates with strength gains, but diminishing returns are more prominent, with a plateau beyond approximately 4 sets per muscle group per week.
• The most effective range for strength gains is noted to be around 2 sets per week per muscle group.
• The minimum effective dose for strength was found to be around 1 weekly set per muscle group, which was sufficient for small but detectable strength improvements.
• Higher training frequency positively impacts strength gains but with diminishing returns at higher levels, specifically around 2 sessions per week or more. This indicates a need for more recovery as frequency increases.

The researchers conclude that resistance training programming should account for both volume and frequency for optimal improvements. While higher volumes and frequencies elicit more muscle growth and strength, both yield diminishing returns past certain points. The 'fractional' counting method provides an accurate way of measuring volume.

For increasing hypertrophy, increasing volume is key, however there are diminishing returns beyond approximately 12-20 sets per muscle group per week. There is a minimum effective dose of 4 sets per muscle group per week for hypertrophy.

For increasing strength, both higher volume and frequency contribute. However, results diminish beyond 4 sets per week. There is a minimum effective dose of 1 set per week per muscle group for strength gains.

The large systematic review is important as it gives us an idea of optimal weekly volume, which we can apply to our own programming (and time constraints). While we would all like to perform the perfect amount of sets per week to reach our goals, in relation to our time availability, that is not always possible. However, training a muscle group with 4 sets in a given week is certainly an obtainable goal — which is what the minimum effective dose for muscle growth is indicated to be in this research.

While the research doesn't mention the exact percentage of muscle growth from 4 sets per week, it indicates that this volume is sufficient to 'elicit detectable improvements' in muscle growth. The same goes for strength gains, with it mentioning 'small but detectable strength improvements' from one set per week.

We may not find use ourselves using 'fractional' counting methods such as in the research (we're emphasising cutting down on gym time, not adding to it) — it's an interesting way of measuring indirect exercises' contribution to total volume.

The research also states the most effective range of sets is 5-10 sets per week per muscle group for muscle growth, and 2 sets per week per muscle group for strength. These can be easily attained in a well-rounded programme.

It's important to note that results vary based on individual factors such as training experience, exercise selection, programming, genetics and various other factors. But the research optimistically encourages the mantra: something is always better than nothing.