Assertion

Performing 9 to 12 weekly sets for a muscle group produces greater growth than fewer than 9 weekly sets.

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Explained

This assertion is based on a meta-analysis that combined the results of multiple studies examining sets and gains. The analysis found that performing 9 or more weekly sets for a muscle produced greater growth than fewer than 9 weekly sets. This is further supported by a study on calf sets, which found that the 12 weekly set group saw 73.9% greater growth than the 6 weekly set group.

Context for Assertion

Muscle hypertrophy, sets, weekly sets, muscle growth

Concepts for Assertion

Muscle hypertrophy

The increase in size of muscle fibers, leading to increased muscle mass.

Sets

A group of repetitions of a particular exercise.

Weekly sets

The number of sets performed for a muscle group in a week.

Evidence for Assertion

No evidence yet.

Assertion from content

Faster Muscle Growth: These NEW Studies Are Great

“some differences weren't statistically significant but I've previously discussed how statistical significance is not everything now it's still worth pointing out the six weekly set groups saw respectable gains plus the jump in muscle growth was larger from 6 to 9 weekly sets compared to 9 to 12 weekly sets suggesting diminishing returns”