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More Sets, More Growth: This NEW Study is Surprising (& Epic)
By House of HypertrophyOur Score
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Main point
More sets result in more muscle growth but with diminishing returns, and individualized training approaches considering volume, quality, and rest intervals are recommended.
Tl;Dw:
- Muscle growth happens when you do more sets of exercises
- But doing too many sets doesn't help as much as doing a few sets
- It's like squeezing an orange, at first you get a lot of juice, but after a while, you don't get as much
- You should try to do as many sets as you can handle, but not so many that you get tired or hurt
- It's also important to rest and not do too much at once
- And you should pick exercises that are good for growing muscle
Summary
A new meta-analysis of 35 studies with over 1,000 subjects examined the relationship between volume and muscle hypertrophy, finding that more sets result in more growth but with diminishing returns. The analysis used the fractional method to count volume, which outperformed the total or direct only method. The results suggest that initial sets provide a great return, and it's possible to see respectable gains without high volumes. However, the current literature isn't flawless, and there are questions remaining about the influence of other factors such as rest interval durations. The recommendation is to maximize training quality and then perform as much volume as personally and practically handle, with adjustments made as needed. Helpful pieces of knowledge for readers include the importance of considering individual situations and lifestyles, and the potential benefits of muscle group specialization and gradual progression to super high volumes.
The main Assertions by importance (4)
Diminishing returns occur when increasing volume, with later sets being less effective than initial sets.
Explained:The text explains that diminishing returns occur when increasing volume, with later sets being less effective than initial sets. This is supported by the meta-analysis.
Context:The context of this assertion is the discussion of the relationship between volume and muscle hypertrophy.
At: 6:23:
"the best best fit model was called the square root model which indicates that more volume resulted in more hypertrophy but there were diminishing returns"
Evidence (0)
* No Evidence
PROPROVolume is an important training variable for maximizing muscle growth.
Explained:The text explains that volume, or the number of sets performed, is a key factor in muscle growth. This is supported by a meta-analysis of 35 studies with over 1,000 subjects.
Context:The context of this assertion is the discussion of training variables and their impact on muscle hypertrophy.
At: 0:00:
"what would you say is the most important training variable for maximizing muscle growth there's a case to be made that volume is up there"
Evidence (0)
* No Evidence
PROPROThe fractional method of counting sets is the most effective way to measure volume.
Explained:The text explains that the fractional method, which counts indirect sets as half of direct sets, is the most effective way to measure volume. This is supported by the meta-analysis.
Context:The context of this assertion is the discussion of how to measure volume.
At: 5:50:
"the researchers ultimately found that the fractional method performed the best in explaining the data"
Evidence (0)
* No Evidence
PROPRORest intervals may impact the relationship between sets and hypertrophy.
Explained:The text explains that rest intervals may impact the relationship between sets and hypertrophy, with longer rest intervals potentially being more effective for building muscle. This is supported by a study on rest intervals.
Context:The context of this assertion is the discussion of the factors that impact the relationship between volume and muscle hypertrophy.
At: 9:10:
"a few suggest longer rest between sets could be better for building muscle when set numbers are equated"
Evidence (0)
* No Evidence
PROPRO
(4)