How many weekly sets should you do?

English guide · Ulaş Tunç Coaching

More can help, but more is not always better

A meta-analysis by Schoenfeld and colleagues found a dose–response relationship between weekly resistance-training volume and muscle growth. The group completing ten or more weekly sets generally gained more than lower-volume groups. This does not make ten sets a mandatory minimum or prescribe an exact upper limit for everyone.

Count comparable work

Record the exercise, completed sets, repetitions, load and effort. Warm-ups should be distinguished from working sets. Do not choose weekly volume solely from the number of days you can attend the gym.

Review before adding

Use a manageable starting programme. Discuss repeated performance reductions, worsening pain or difficulty recovering with your coach before adding work. Extra sets are useful only when they support progress and remain tolerable. One poor session alone is not enough to diagnose inadequate recovery.

Source: Schoenfeld et al., 2017 — weekly volume meta-analysis.

This is general information, not an individual medical or dietary prescription.