The Claim
In trained men, performing 5 to 10 resistance training sets per muscle group per week results in similar increases in muscle strength and hypertrophy over a 24-week period compared to performing 15 to 20 sets per muscle group per week, indicating that higher training volumes do not confer additional benefits.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
If you're already fit and lift weights, doing 5 to 10 sets per muscle group each week builds just as much muscle and strength as doing 15 to 20 sets—so going overboard doesn't help you get bigger or stronger faster.
See the scientific wording
In trained men, performing 5 to 10 resistance training sets per muscle group per week is associated with similar gains in muscle strength and hypertrophy as performing 15 to 20 sets over a 24-week period, suggesting that higher volumes may not provide additional benefit.
What the research says
1 studyIn trained men, doing just 5 to 10 sets of weight training per muscle group per week worked just as well — or even better — than doing 15 to 20 sets for building strength and muscle over 6 months.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.