More Sets Help You Get Stronger, But Not Always Bigger
The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Training frequency has no consistent effect on muscle growth—only on strength.
Most fitness influencers claim 'train each muscle 2–3x/week for max growth,' but this meta-analysis shows frequency doesn’t reliably increase hypertrophy when volume is fixed.
Practical Takeaways
For strength: Increase training frequency (e.g., 3–4x/week per muscle) before adding more sets. For hypertrophy: Focus on 10–15 direct sets per muscle per week, then stop adding volume.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Training frequency has no consistent effect on muscle growth—only on strength.
Most fitness influencers claim 'train each muscle 2–3x/week for max growth,' but this meta-analysis shows frequency doesn’t reliably increase hypertrophy when volume is fixed.
Practical Takeaways
For strength: Increase training frequency (e.g., 3–4x/week per muscle) before adding more sets. For hypertrophy: Focus on 10–15 direct sets per muscle per week, then stop adding volume.
Publication
Journal
Sports medicine
Year
2025
Authors
Joshua C. Pelland, Jacob F. Remmert, Zac P Robinson, Seth R. Hinson, Michael C. Zourdos
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