Dose-response relationship between weekly sets (training volume) and hypertrophy (systematic review)
Schoenfeld BJ, et al.
Evidence is still building up
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.
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
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