Diverse opinions on optimal sets for muscle growth.
Some advocate for low sets (1 set to failure).
Others argue that more sets lead to more growth.
Definitions and Technical Points
Set Definition: A bout of 8-12 repetitions, performed 3 or fewer reps from failure.
Focus on weekly sets per muscle group.
Compound Exercises: Involve multiple muscle groups (e.g., bench press).
Isolation Exercises: Target specific muscle groups (e.g., triceps skull crusher).
Research on Weekly Sets for Muscle Hypertrophy
Key Findings from Meta-analysis by Schoenfeld et al.
More weekly sets = more muscle growth.
Each additional set associated with a 0.37% increase in muscle size.
9 or more sets per muscle group yield better hypertrophy than fewer.
Most studies focused on beginners (9-12 sets likely ideal for them).
Considerations for Trained Individuals
Mixed results from studies on experienced lifters:
3 Studies: More sets are better.
3 Studies: No benefit or regression after a certain point.
Support for More Sets
Brigatto et al.:
27 men (average 3.5 years training) trained with 16, 24, or 32 sets.
32 sets showed greatest muscle growth.
Radaelli et al.:
48 men in two training conditions (biceps/triceps).
More sets favored (18-30 weekly sets).
Schoenfeld et al.:
34 men with 4.4 years training performed 6, 18, or 30 sets.
Higher sets led to increased muscle thickness.
Support for Fewer Sets
Heaselgrave et al.:
49 men trained with 9, 18, or 27 sets.
18 sets showed optimal growth.
Ostrowski et al.:
35 men trained with 7, 14, or 28 sets.
14 sets were sufficient.
Aube et al.:
35 men trained with 12, 18, or 24 sets.
No difference in muscle growth across groups.
Potential Explanations for Conflicting Results
Hypotheses
Individual Differences:
Optimal sets may vary by individual response.
Rest Intervals:
Short rest (60-90 seconds) vs. long rest (2-3 minutes).
Longer rest may enhance effectiveness of fewer sets.
Study by Longo et al. shows longer rests yield better results.
Training Frequency:
Studies suggesting fewer sets had subjects train over only 2 days.
Potential for better results with distributed sets over 3+ days.
Conclusions from Research
Beginners: 9-12 weekly sets per muscle group.
Trained Individuals:
Long rest intervals: 12-18 sets could be sufficient.
Short rest intervals: 30-45 sets may be beneficial.
Progressing beyond 9-12 sets may be necessary if experiencing plateaus.
Recommendations for Practicing Individuals
If making progress, no need to change current training.
If plateauing or low response, consider increasing sets modestly (by ~20%).
Individual differences exist; some may do better with fewer sets.
Key Takeaway: The number of weekly sets and rest intervals significantly impact muscle growth, and adjustments may be necessary based on individual progress and experience level.