Number of Sets Per Training Session to Optimize Strength and Hypertrophy
Most resistance training meta-analyses focus on weekly volume, not per-session volume.
This leaves coaches unclear on how many sets per session are ideal.
This new study aimed to define the dose-response relationship of per-session set volume on muscle hypertrophy and strength gains.
How many sets in a single session maximize strength or hypertrophy?
What did the researchers do?
Researchers conducted a multilevel Bayesian meta-regression using 67 studies (2,058 participants) with direct, site-specific hypertrophy and maximal strength measures.
Set Classification
- Direct ⮕ main target muscle or exercise.
- Indirect ⮕ synergist but not primary mover.
- Fractional ⮕ indirect sets counted as 0.5.
Primary Outcomes
- Hypertrophy ⮕ used fractional set counting.
- Strength ⮕ used direct set counting.
Controlled for training duration and training status and analyzed nonlinear models to find the best fit for each relationship.
What were the results?
Dose-Response
- Both hypertrophy and strength improved with increasing per-session volume up to a certain point.
Diminishing returns
- Hypertrophy ⮕ Beyond ~11 fractional sets per session = no further benefit likely to exceed smallest detectable effect.
- Strength ⮕ Beyond ~2 direct sets per session = similar plateau.
What does this mean?
- You can increase sets to improve gains, but there's a clear point where diminishing returns kick in.
- For hypertrophy, count indirect work (but as half sets).
- For strength, focus only on the direct sets.
- These results support shorter, more frequent sessions, especially for strength.
Coach's Takeaway
- For strength, 2-3 direct sets per session may be enough.
- For hypertrophy, 8–12 fractional sets per session may be enough.
- Avoid cramming endless sets into one session, and be sure to monitor recovery.
