to this day I still see so many people do either not enough or too much volume in their programs by the end of this video you'll know exactly how many sets to do to optimize muscle growth plug one we back representing wolf coaching soon to be Dr Milo wolfhead bit of an allergy impression for you people you know you're welcome today we're talking about volume let's break down the science first a 2017 metanalysis by schoenfelling colleagues revealed a positive relationship between weekly volume how many sets you do per week for a given muscle and hypertrophy
importantly and remember this one study was excluded during sensitivity analysis because it was deemed very influential and that's a study by radelian colleagues back in 2015. depending on whether or not this study was included in the analysis the results changed pretty significantly however regardless of whether or not the study was included there was still a positive relationship between how much volume you did and hypertrophy all the way to at least 10 or more sets per week for muscle group this was back in 2017 however since then there's been a more recent metanalysis due to differences
and inclusion criteria material in other words which studies were included almost none of the studies that were included in shown felsmith analysis were then included in bazvale's methanosis specifically the only study that carried over was actually the study I mentioned earlier by rodalian colleagues which generally favored higher volumes quite substantially well what did this new met analysis by bazvale and colleagues find for analysis sake they dichotomized approaches into being either low volume or more importantly moderate volume or high volume moderate volume referred to 12 to 20 sets per week for muscle group and high volume
referred to 20 or more sets per week for muscle group When comparing growth between a moderate volume and a high volume approach there were no significant differences across several studies for the quads or for the biceps but there was a significant difference in favor of higher volumes above 20 sets for the triceps importantly for all three of these muscle groups the effect sizes leaned in favor of the higher volume approach while kissing closed captioning not available as opposed to for example only counting for the muscle group it trains best like the chest it's important to
contextualize these numbers before we go further because of low rest times and including indirect work something like 20 sets or more or let's say 20 sets might be the equivalent of about 8 to 12 hard sets with two to five minutes of rest when you're only counting a given exercise for one muscle group not counting indirect work Here's the final consideration the increases in muscle size or muscle hypertrophy seen with higher volumes are actually relatively small in the show and thumb analysis going from five to nine sets per week to 10 or more sets per
week barely increased growth in the basivamagnosis going from 12 to 20 sets per week to 20 or more sets per week increased growth only for the triceps not for the biceps or for the quadriceps although if exercises did always lean in favor of the higher volume group doing at least 20 sets per week that being said the these effect sizes and the bazovar Met analysis in favor of the higher volume stuff were generally trivial to moderate between 0.1 and 0.5 compare these effect sizes to some of the effect sizes seen in other areas for example
the recent series of metanalyzes on training for failure since met analysis on failure didn't dichotomize approaches into either trading to failure or not training to failure and then perform that type of analysis let's focus on comparing the meta-analysis on failure to the meta-analysis by shown Felding colleagues where they viewed the number of sets performed per week as a continuous variable rather than by columnizing approaches basically let's compare apples to apples in the meta-nosis of failure by Robinson and colleagues going from about five reps from failure all the way to failure roughly double the growth participants
saw per set on the other hand in this method House by Sean Felton colleagues going from five to nine sets per week to 10 or more sets per week or doing twice the number of sets essentially only increased growth by about 50 percent so while doing more volume absolutely seems to increase hypertrophy it may be the case that just training closer to failure increases a hypertrophy to a greater extent than simply just doing more sets but enough about the science You Came Here Wanting recommendations of how many sets to do per week for these recommendations
I'm about to give I'll make one assumption I'll assume you're only counting direct work so four sets of bench for example wouldn't count as four sets for your chest for your triceps and for your front delts but rather only use four sets for your chest if you're relatively new to training start with about 5 to 12 sets per week per muscle group if you've been training for a while start with about 10 to 15 sets per week per muscle group for muscle growth prioritize going closer to failure over doing more and more sets specifically prioritize
going say to about two reps in reserve on your first set for an exercise to all the way to failure by the last set where safe over say doing more than 20 sets per week if you're meeting these recommendations for how many sets per week to do training pretty close to failure and you're still recovering just fine you know you're not getting excessively sore going from one session into the next your performance is generally improving week to week in that case you can experiment with adding say a couple of sets per week to a muscle
group if for example your chest isn't really getting sore anymore that much and your performance is steadily climbing you can try adding a couple sets spread out across the week and see how you recover but monitor recovery closely anyways that is the video breaking down all the latest science and volume how many sets a week you should do if you enjoyed the video please like comment subscribe it is like 8 P.M on Wednesday please appreciate the grind support the channel if you want to see any other videos please leave a comment down below letting me
know and I will see you guys in that next one peace I'm trying a bit of a LED impression you know do I go for on them you know okay they don't make me smack you up right now you feel me you know what I mean what
