How Many Sets per Week Build Muscle? Reading Schoenfeld 2017

• #Research
• #Meta-analysis
• #Training Volume
• #Sets
• #Muscle Growth

Paper details

15 studies and 34 treatment groups arranged by number of sets

The authors extracted 34 treatment groups from 15 studies that measured changes in muscle mass and analyzed the relationship between the number of weekly sets per muscle group and muscle hypertrophy rate. It's not "34 studies" but 34 conditions included in 15 studies.

Number of sets was analyzed as a continuous variable and also compared in three categories: <5 sets per week, 5–9 sets per week, and 10 or more sets per week.

With the addition of one set per week, the muscle hypertrophy rate is approximately 0.37 points

In meta-regression, each additional set per week has an effect size of0.023, and the muscle hypertrophy rate is approximately0.37 pointsEstimated to be larger. The difference between high volume and low volume was an effect size of 0.241 and a muscle hypertrophy rate of 3.9 points.

This number is the average slope for the entire study group. It is not a predictive formula that says that each time an individual adds 1 set, they will grow 0.37% more.

More than 10 sets was not a "threshold"

In the comparison of 3 categories, there was an order in which the effect became larger as the number of sets increased, but the overall difference wasp=0.074did not fall below the common significance level of 0.05.

Therefore, it is incorrect to say that ``less than 10 sets a week is not effective'' or ``10 sets is the scientific minimum amount.'' Muscle hypertrophy can occur even at low doses, and there is no evidence that the effect suddenly changes at the 10 threshold.

Be careful about the small number of studies and how sets are counted

The 15 studies differed in terms of experience, muscle groups, duration, and definitions of high and low volumes. The effort level of sets and the indirect stimulation due to complex events are also not uniform. Due to the lack of data in the high volume area, it was not possible to determine where it would reach a plateau.

A meta-regression of67 studies in 2026showed the effect of volume increase and diminishing returns in a more flexible curve, and also tested the method of counting indirect sets as 0.5.

Increase gradually from your minimum effective dose

The starting amount will vary depending on experience, discipline, indirect stimulation of other parts, and recovery ability. If you're increasing your reps and weight with your current amount, maintain it, and if you've stagnated for multiple weeks and have some recovery potential, add 1-2 sets to the target muscle.

• Count sets with sufficient effort, not warm-ups.
• Stimulate the auxiliary muscles of compound events using a consistent rule.
• Return the amount if you experience joint pain, a decrease in the number of repetitions, or worsening sleep.

FAQ

Is 10 sets per week for each body part the minimum?

No. The 10 sets are analytical category boundaries and do not prove minimum amounts or thresholds.

Will you grow by 0.37% if you increase one set per week?

This is not a guarantee for individuals. This is an average slope that combines multiple studies, and there are large individual differences in actual responses.

What set should I start with?

Based on the amount of growth in the current program. If it's your first time, start low and adjust by 1-2 sets to see your recovery and progress.

Key takeaways

• Integrated into 15 studies and 34 treatment groups
• Estimated increase in muscle hypertrophy rate by approximately 0.37 points per additional set per week
• Category difference for 10 or more sets is p=0.074, not proving the lowest line
• In practice, increase or decrease by 1-2 sets based on progress and recovery.

References

1. Dose-response Relationship Between Weekly Resistance Training Volume and Muscle Mass
2. The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains