Training volume

// What the research shows

The largest analysis to date (Pelland et al., 2026: 67 studies, over 2,000 participants) shows a clear relationship between weekly sets and muscle growthHypertrophy (muscle growth) A muscle getting bigger, mainly through thicker muscle fibres. More in the glossary →, with diminishing returns. For strength, the curve flattens much earlier than for hypertrophy. Indirect sets (e.g. bench press for the triceps) were best counted as half sets. This fits the earlier meta-analysisMeta-analysis A study of studies: the results of many individual studies are pooled statistically. More in the glossary → by Schoenfeld et al. (2017), which already found a graded dose-response effect.

// In practice

• Count sets per muscle: direct exercises in full, exercises where the muscle only assists as half a set.
• Around 10–20 such sets per muscle per week is a sensible starting point. More can still help, with diminishing returns.
• Pure strength goals usually need less volumeTraining volume Usually measured as the number of hard sets per muscle per week. More in the glossary →, but more practice of the target lift.

// Limitations & open questions

Most studies run only 8–12 weeks. The long-term effect of very high volumes and how much individuals differ remain open.

// Sources

• Meta-Regression 2026Pelland et al. – The resistance training dose response (Sports Medicine) ↗
• Meta-Analyse 2017Schoenfeld, Ogborn & Krieger – Dose-response relationship between weekly RT volume and muscle mass (J Sports Sci) ↗

// More from Training