← All sources
Strength and hypertrophy training volume: meta-analysis
Meta-analysis determining optimal training volume for muscle hypertrophy, finding 10-20 sets per muscle group per week maximizes muscle growth in trained individuals.
Volume Recommendations
- Hypertrophy: 10-20 sets/muscle/week
- Strength: 5-10 sets/muscle/week
- Optimal set range: 8-12 reps at 60-75% 1RM
Progressive Overload
2-3% increase in load weekly maintains gains.
Outcomes
- hypertrophy-volume-recommendationOptimal hypertrophy: 10-20 sets/muscle/week; strength: 5-10 sets/muscle/week at 60-75% 1RM