The Claim
In trained women, resistance training programs involving 5 or 10 sets per muscle group per week result in greater increases in muscle thickness compared to programs involving 15 or 20 sets per muscle group per week, suggesting a potential upper threshold for training volume beyond which further increases do not enhance muscle hypertrophy.
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 a woman who's already fit does strength training, doing 5 to 10 sets per muscle each week might build more muscle than doing even more sets—like 15 or 20. Sometimes, more isn't better when it comes to muscle growth.
See the scientific wording
In trained women, resistance training programs of 5 or 10 sets per muscle group per week were associated with greater increases in muscle thickness than programs of 15 or 20 sets across multiple muscle groups, indicating a potential upper threshold beyond which additional volume does not enhance hypertrophy.
What the research says
1 studyStudy: Evidence for an Upper Threshold for Resistance Training Volume in Trained Women
The study found that women who did 5 to 10 sets per muscle group gained more muscle than those who did 15 or 20 sets, suggesting that doing too much doesn’t help and might even hurt progress.
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.