You can build muscle impressively fast by doing just 1-2 quality, high-intensity sets per exercise, 3x a week. Simply doing more volume is not necessarily better.
- 1-2 sets can work if intensity is maximized
- But 10-20 sets per week is optimal
- More than 20 sets have diminishing returns
💥 Potential Impact:
Research shows doing 10-20 weekly sets per muscle is optimal and can lead to 80-100% of maximum muscle growth. This is far higher than the minimal gains from doing just 1 set per exercise.
🌟 Introduction:
We’ve all seen the muscle monsters at the gym doing set after endless sets. They grunt through 4-5 exercises per body part, repeating each one for what seems like an eternity.
After a 2-hour chest workout, their shirts are drenched in sweat. Surely all that volume is the key to growth, right? Not necessarily.
New research is showing that a minimalist, “less is more” approach could actually get you bigger faster – without burning yourself out.
🧩 Key Definitions:
- A set is a group of repetitions of an exercise performed before resting.
- Weekly volume refers to the total number of sets done for a given muscle each week.
- ROM stands for “range of motion” and refers to the full movement of a joint through its maximal anatomical range during an exercise. Full ROM activate more muscle fibers.
📈 Recommendation:
Aim for 10-20 quality sets per muscle per week to maximize muscle growth, with longer rest periods between sets. Start on the lower end as a beginner.
🎓 Findings:
- Muscle growth responds to weekly set volume in a dose-dependent way. But the benefits max out between 10-20 sets per muscle per week.
- More sets do not equal more growth. Volume exceeding 20 weekly sets per muscle has diminishing returns and may hinder results.
- 10-20 weekly sets led to 80-100% of maximum muscle growth in studies. Even 5-9 weekly sets per muscle stimulated significant growth.
🧠 Why it works:
In short, higher weekly set volumes provide greater muscle stimulation. But very high volumes beyond 20 sets provide minimal extra benefit and may hinder recovery.
Muscle growth comes down to providing enough volume to stimulate adaptation while allowing proper recovery. Go too low with volume and you won’t trigger growth.
But go too high and you’ll accumulate too much fatigue, limiting your ability to recover and build muscle. There’s a sweet spot where volume is just right to maximize protein synthesis and muscle repair without overtaxing your body.
For most, that’s around 10-20 quality, hard sets per muscle per week.
| Sets per Muscle per Week | Muscle Growth Response |
|---|---|
| Less than 10 | Suboptimal |
| 10-20 | Maximum |
| More than 20 | Plateauing |
✋ Limitations:
Individual responses vary. Some gain more from lower volumes while others require more volume. Factors like rest periods also influence ideal volume.
These volume recommendations depend heavily on the intensity and effort put into each working set. They assume sets are taken to near muscular failure with proper form.
More volume may be beneficial for enhanced athletes on drugs who can push harder and recover faster.
Real-World Examples:
Professional natural bodybuilder Maximilian Wiesner found reducing his volume down to just 6-12 sets per muscle weekly led to his best gains ever.
Many report great success on minimalist routines like StrongLifts 5×5 which keep sets under 10 per workout.
Steps to Implement:
- Start at the low end of volume recommendations based on your experience level. Beginners can build muscle on as little as 3 sets per muscle 2x a week.
- Focus on exercise technique and train each set close to muscular failure with full ROM and strict form.
- Take at least 2 minutes rest between sets for full recovery. Shorter rest periods necessitate higher volume.
- Increase weekly set count slowly only when progress stalls for multiple weeks despite perfect diet and recovery habits.
Study Details:
🔬 Study type: Meta-analysis of randomized controlled trials
🔗 Link to research: Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis – PubMed (nih.gov)
👩🔬👨🔬 Authors: Brad Schoenfeld, Eric Helms, J. W. Krieger
❓ FAQs:
Q: How do I know if I’m doing too many or too few sets?
A: Assess your progress after 4 weeks. Stalled gains may indicate needing more or less volume.
Q: How do forced reps beyond failure count for volume?
A: One intense set with forced reps can equal 2-3 regular sets for volume purposes.
Q: What about sets for smaller muscle groups worked in compounds?
A: Smaller muscles like biceps may need fewer direct sets since they also get indirect work.
Q: How do I know if I’m training with enough volume to maximize muscle growth?
A: Track your weekly sets per muscle and aim for 10-20 total quality sets taken close to failure. If you stall for multiple weeks despite proper nutrition and recovery, try adding 2 more sets.
Measure progress monthly and make small volume increases as needed. But don’t routinely exceed 20 sets per muscle weekly.
Q: Are these recommendations valid for steroid users too?
A: No, enhanced lifters can generally recover from and benefit from higher volumes exceeding 20 sets per muscle weekly. But drug-free trainees risk overtraining past 20 sets per week per muscle.
Q: How long should I rest between sets?
A: Rest at least 2 minutes between sets. This allows full muscular recovery so you can maximally stimulate each muscle group without overtaxing your body. Shorter rest periods under 60 seconds necessitate higher volumes for growth.
Q: Can I build muscle with only 1 set per exercise?
A: Yes, but the set must be high intensity, taken close to muscular failure with perfect form and full ROM.
Advanced techniques like rest-pause and dropsets can further push intensity beyond failure within that single set. One all-out set may provide the same stimulus as multiple normal sets.
Q: Will this routine build muscle as fast as a higher volume split?
A: This minimalist approach can build muscle nearly as fast as higher volume routines – if intensity is maximized. But slightly faster results are possible with moderate volumes of 15-20 weekly sets per muscle. You’ll have to decide if the extra 10% boost is worth double the gym time.
🌟 Parting Thoughts:
You no longer have an excuse to spend half your day in the gym. A refined, minimalist routine can build an impressive physique without burning you out. Try this less-is-more approach and see your gains take off. The 10-20 weekly set range provides a great starting point to maximize muscle growth without overtaxing yourself.
Feel free to start on the lower end and add sets gradually as needed. Stay consistent with your workouts, push yourself, eat plenty of protein, and your hard work will pay off.
Let me know if you have any other questions!
References
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197
