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Dose-Response Relationship Between Weekly Sets of Resistance Exercise & Muscle Hypertrophy

December 27, 2016

How many sets should you complete in order to gain the most muscle mass? 🤔
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A recent meta-analysis by Schoenfeld, Ogborn & Krieger (2016) concluded that 10+ sets per muscle group per week led to greater muscle growth than 5-9 or < 5 sets 📊
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It should be noted that these sets don't have to be completed in 1 session, but it is the total of these sets over the week. You should be stimulating muscle groups multiple times a week, therefore two lots of 5 sets for a muscle group (per week) would be adequate to achieve significant hypertrophic gains 💪
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Also, as stated by the authors, "substantial hypertrophic gains can be made using low-volume protocols (< / = 4 weekly sets per muscle group)" so if time in the gym is limited, achieving a few sets per muscle group a week can still elicit muscle growth. It's not an "all or nothing" situation, so just get in the work that you can 👍
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The full text can be read here: http://tinyurl.com/h79fz3m 👈

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