BODYDATA
Research
Study type: Meta-analysisConfidence: Moderate

Dose-response relationship between weekly sets (training volume) and hypertrophy (systematic review)

Schoenfeld BJ, et al.

Year2017
JournalJournal of Sports Sciences
AuthorsSchoenfeld BJ, et al.

Evidence is still building up

Summary

Summary

More weekly sets tended to produce greater hypertrophy (a dose-response relationship). Groups doing 10+ sets/week outgained those doing under 5, though volume exceeding recovery capacity can backfire.

Source (read the original)

View source

DOI: 10.1080/02640414.2016.1210197

Key Findings

Key findings

  • 1

    Dose-response between weekly sets and hypertrophy

  • 2

    Clear benefit at 10+ sets/week

  • 3

    Volume beyond recovery may plateau or backfire

Related Research

Related research

Meta-analysis

Protein supplementation augments resistance-training-induced gains in muscle mass and strength (meta-analysis)

British Journal of Sports Medicine, 2018

A synthesis of 49 RCTs (1,863 participants). Protein supplementation significantly increased gains in lean mass and 1RM from resistance training; benefits plateaued beyond about 1.6 g/kg/day of total protein.

View study details

Last checked: 2026-06-18