For guys who already lift weights, doing 5 to 10 sets per muscle group each week builds strength and muscle just as well as doing 15 to 20 sets — more sets don’t help much.
Scientific Claim
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 over 24 weeks as higher volumes (15–20 sets), suggesting that increasing volume beyond this range does not enhance outcomes.
Original Statement
“There were no significant differences in any 10RM test or changes between G5 and G10 after 12 and 24 weeks. [...] Five to 10 sets per week might be sufficient for bringing about optimal gains in muscle size and strength in trained men over a 24-week period.”
Evidence Quality Assessment
Claim Status
overstated
Study Design Support
Design cannot support claim
Appropriate Language Strength
association
Can only show association/correlation
Assessment Explanation
The abstract describes an experimental design but does not confirm randomization, blinding, or control group status, so causation cannot be established. The phrase 'might be sufficient' is speculative and should be framed as an observed association.
More Accurate Statement
“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 over 24 weeks as higher volumes (15–20 sets), suggesting that increasing volume beyond this range is not associated with enhanced outcomes.”
Evidence from Studies
Supporting (1)
Evidence of a Ceiling Effect for Training Volume in Muscle Hypertrophy and Strength in Trained Men - Less is More?
In trained men, doing just 5 to 10 sets per muscle group per week worked just as well—or even better—for building strength and muscle than doing 15 to 20 sets, meaning more sets don’t necessarily mean better results.