HOW MANY SETS PER MUSCLE GROUP DO YOU NEED FOR MUSCLE GROWTH?

Training Volume in Bodybuilding – What Does Science Say?

How many sets per muscle group are necessary to build muscle effectively? This is one of the most important questions in training programme design for bodybuilding and strength training. While some people make good progress with relatively few sets, others train with considerably higher volumes.

Scientific research shows that the number of training sets plays an important role in muscle growth. However, more training does not automatically produce better results. Important factors include training experience, intensity, exercise selection, recovery and individual capacity to tolerate training loads.

In this article, Drachensang Academy International explains what current research says about training volume and how these findings can be applied to training programme design.

WHAT DOES TRAINING VOLUME MEAN IN STRENGTH TRAINING?

Training volume describes the amount of work performed during training. In resistance training, it can be measured in different ways, including the number of sets, repetitions and the weight lifted.

Scientific studies investigating muscle growth often use the number of challenging training sets performed per muscle group each week.

For example, someone who performs three sets of bench presses on Monday and three sets of machine chest presses on Thursday completes a total of six direct training sets for the chest muscles per week.

Compound exercises often involve several muscle groups simultaneously. During the bench press, for example, the triceps and front shoulder muscles are also involved alongside the chest. Therefore, calculating training volume is not always straightforward.

HOW MANY SETS PER MUSCLE GROUP DOES SCIENCE RECOMMEND?

Scientific reviews indicate that higher weekly training volumes are often associated with greater muscle growth. However, individual responses can vary considerably.

A commonly used practical guideline is:

• Approximately 4–8 sets per week: A possible starting point for beginners or individuals with limited training capacity.

• Approximately 8–12 sets per week: A reasonable starting range for many people who train regularly.

• Approximately 12–20 sets per week: A range that has been examined in scientific studies, particularly among trained individuals.

• More than 20 sets per week: May be useful for certain muscle groups and advanced athletes, but does not necessarily lead to better results.

These ranges are not fixed scientific thresholds and do not guarantee optimal muscle growth. They are intended only as general guidance. The appropriate volume depends on the individual and the specific training programme.

WHAT DO SCIENTIFIC STUDIES SHOW?

A systematic review and meta-analysis by Schoenfeld, Ogborn and Krieger published in 2017 investigated the relationship between the weekly number of training sets and muscle growth.

The results suggested that higher training volumes were associated with greater average increases in muscle mass. The authors found evidence of a relationship between training volume and muscle hypertrophy.

Another systematic review by Baz-Valle and colleagues, published in 2022, examined different training volumes in resistance-trained young men. The authors considered low, moderate and high numbers of weekly sets.

The findings suggested that approximately 12 to 20 sets per muscle group per week may provide a useful reference range for this particular population. However, the results varied between individual muscles.

A more recent meta-regression by Pelland and colleagues, published online in December 2025, also analysed the relationship between training volume, training frequency, muscle hypertrophy and strength development.

The findings generally support the relationship between higher training volume and greater muscle gains. At the same time, they suggest diminishing additional returns: further progress may be possible as the number of sets increases, but the additional benefit tends to become smaller.

WHY MORE TRAINING DOES NOT AUTOMATICALLY MEAN MORE MUSCLE

Higher training volume increases not only the potential stimulus for muscle growth but also the physical demands placed on the body.

Anyone regularly performing a very high number of sets must allow sufficient time for recovery. Otherwise, training performance, exercise technique and the ability to tolerate training loads may suffer.

Important influencing factors include:

• Training intensity: How demanding are the individual sets?
• Recovery: How well do the muscles recover between sessions?
• Sleep: Is sufficient time available for rest and recovery?
• Nutrition: Are enough calories and protein being consumed?
• Training experience: How well has the body adapted to regular resistance training?
• Exercise selection: Which muscle groups are trained directly or indirectly?

The aim is therefore not to perform as many sets as possible, but to find a training volume that provides an effective stimulus and can be maintained over the long term.

TRAINING VOLUME FOR BEGINNERS

Beginners often require less training volume than experienced strength athletes to achieve their initial improvements.

Even a small number of well-executed training sets may provide a sufficient stimulus for muscle growth when the muscles are not yet accustomed to regular resistance training.

For beginners, it may be sensible to start with approximately four to eight challenging sets per muscle group per week and monitor progress over several weeks.

Initially, correct exercise technique, controlled movements and gradual increases in training load are more important than performing a large number of sets.

TRAINING VOLUME FOR ADVANCED ATHLETES

Training requirements change as experience increases. Advanced athletes may benefit from higher training volumes because their bodies have already adapted to regular resistance training.

Approximately ten to twenty sets per muscle group per week may serve as a starting point for individual training programme design.

However, the key question is whether the additional volume actually produces better progress. If training performance declines or persistent excessive fatigue occurs, reducing the number of sets may be appropriate.

HOW MANY SETS SHOULD YOU PERFORM PER TRAINING SESSION?

Alongside weekly training volume, the distribution of sets across individual training days also plays an important role.

For example, someone aiming to perform twelve chest sets per week could divide them into two sessions of six sets each.

This approach may help maintain the quality of individual sets and distribute the training load more evenly.

However, the optimal number of sets within a single training session is not the same for everyone. It depends on factors such as exercise selection, set intensity and individual fatigue.

EXAMPLE: TRAINING VOLUME FOR THE CHEST MUSCLES

A possible training programme consisting of twelve direct chest sets per week could look like this:

Monday – Chest Training:
Barbell Bench Press: 3 sets
Incline Dumbbell Bench Press: 3 sets

Thursday – Chest Training:
Machine Chest Press: 3 sets
Cable Flyes: 3 sets

Total: 12 direct training sets for the chest per week.

This example is not a universal recommendation. Depending on training experience, fewer or more sets may be appropriate.

DO INDIRECT TRAINING SETS COUNT?

Not every muscle group is trained exclusively through isolation exercises.

The triceps assist during bench presses, while the biceps are involved in many rowing exercises. Such indirect loading can also contribute to the training stimulus.

Recent scientific analyses therefore sometimes distinguish between direct and indirect sets. An indirect set does not necessarily produce the same growth stimulus as a set primarily targeting the muscle in question.

For practical training programme design, this means that anyone performing many compound exercises should consider this additional loading when planning isolation exercises.

HOW CAN YOU IDENTIFY THE RIGHT TRAINING VOLUME?

The optimal number of sets cannot be determined from a scientific table alone. Monitoring individual progress over several weeks is a sensible approach.

Useful indicators include:

• Performance development: Are repetitions or training weights increasing over time?
• Recovery: Have the muscles recovered sufficiently before the next session?
• Training quality: Does exercise technique remain controlled during later sets?
• Muscle development: Are changes noticeable over longer periods?
• Training tolerance: Is persistent unusual fatigue or discomfort occurring?

If progress stalls, the number of sets should not automatically be increased. Training intensity, exercise technique, nutrition and recovery may also play a role.

FREQUENTLY ASKED QUESTIONS ABOUT TRAINING VOLUME

Are ten sets per muscle group per week enough?
For many people, ten challenging sets per muscle group per week can provide a reasonable starting point. Whether this amount is sufficient depends on individual factors.

Are twenty sets per week too many?
Not necessarily. Some advanced athletes can tolerate this volume well, while for others it may be unnecessarily high. Progress, training quality and recovery are the deciding factors.

Does every muscle group need to be trained twice per week?
Not necessarily. Dividing training into two sessions can be a practical way to distribute weekly volume. However, when total training volume is comparable, higher training frequency does not automatically result in greater muscle growth.

Are three sets per exercise sufficient?
Three sets can be a useful part of a training programme. More important than the number of sets for a single exercise is the total training load placed on the muscle group throughout the week.

Should every set be performed to muscular failure?
No. Not every set needs to be performed to complete muscular failure for muscle growth. Challenging sets with a few repetitions remaining can also be effective.

CONCLUSION: HOW MANY SETS ARE EFFECTIVE FOR MUSCLE GROWTH?

Scientific research shows that weekly training volume has an important influence on muscle growth. Higher volumes can produce additional gains, although the extra benefit tends to diminish as the number of sets increases.

For beginners, relatively few challenging sets may already be sufficient. Advanced athletes may benefit from higher training volumes, provided they can recover adequately from the additional workload.

There is no universal optimum for everyone. Successful muscle growth results from the interaction of training volume, load management, progressive overload, nutrition and recovery.

The key takeaway: The goal is not to perform the highest possible number of sets, but to find a training volume that supports consistent long-term progress.

SCIENTIFIC REFERENCES

1. 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.
→ View Scientific Study

2. Baz-Valle, E. et al. (2022)
A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy.
Journal of Human Kinetics, 81, 199–210.
→ View Scientific Study

3. Pelland, J. C. et al. (2026)
The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains.
Sports Medicine, 56, 481–505. Published online in 2025.
→ View Scientific Study

EDITORIAL INFORMATION

Published: October 2026
Editorial Team: Drachensang Academy International
Scientific Basis: Systematic reviews and meta-analyses from the sports science literature.

The content is provided for general information and does not replace individual sports medicine or therapeutic advice.

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