Doing more than about four sets of a resistance exercise in one session, even when pushing to maximum effort, provides little extra muscle growth compared to doing four sets.

We analyzed the available research on whether doing more than four sets of resistance exercise builds more muscle, and what we’ve found so far is mixed. Some studies suggest that going beyond four sets doesn’t lead to much additional muscle growth, even when pushing to maximum effort [1]. Other studies show different results, indicating that higher set volumes may still contribute to muscle development under certain conditions. The evidence we’ve reviewed includes 54 studies or assertions that support the idea that more than four sets offers little extra benefit, while 48 others refute that claim, suggesting there may be value in higher volumes for some people or in specific training contexts. This near-even split means we can’t say one side clearly outweighs the other. It’s possible that factors like training experience, recovery ability, or exercise selection influence whether extra sets help — but the current data doesn’t let us draw clear conclusions about those details. What we know is that for many people, four sets per exercise may be enough to stimulate meaningful muscle growth, and adding more sets doesn’t always lead to better results. But for others, especially those with more training experience, higher volumes might still play a role. We don’t have enough information to say whether the extra effort is worth it for everyone, or if it just increases fatigue without added benefit. If you’re doing resistance training, starting with four sets per exercise is a reasonable place to begin. If you feel recovered and want to try more, you can experiment — but don’t assume that more sets automatically mean more muscle. Listen to your body, and prioritize consistency over volume.