If you lift weights more each week for each muscle, you’ll likely gain more muscle size—studies show about 3.9% more growth compared to doing less.

What we've found so far suggests that higher weekly resistance training volume may lead to greater muscle growth compared to lower volume. The evidence we've reviewed leans toward this pattern. Our analysis of the available research shows that training each muscle group with more volume per week is likely linked to increased muscle size. Based on the data we’ve examined, higher volume programs are associated with about 3.9% more muscle growth than lower volume ones [1]. This finding comes from a body of work where 33.0 separate analyses or study outcomes support this idea, and none we’ve seen so far contradict it [1]. We’re looking at what happens when people spread their sets and reps over more sessions or do more work per session each week. The trend across these studies is consistent: more weekly work per muscle tends to come with greater gains in size. Still, we don’t yet know how much more is optimal, or whether this effect continues indefinitely with even higher volume. It’s important to note that our current analysis is based on a limited set of assertions—just one main claim supported by 33.0 study findings. We can’t say whether other factors like recovery, training experience, or individual response might change how well this applies from person to person. Also, we don’t yet have enough evidence to define what “high” or “low” volume means for everyone. What works for one person might not work the same for another. Practical takeaway: If your goal is to build more muscle, doing a bit more sets per week for each muscle group might help—but start small, pay attention to how your body responds, and don’t assume more is always better.