training volume, per session for hypertrophy & strength!

training volume, per session for hypertrophy & strength!

This meta-regression study investigated how the number of resistance training sets performed *per session* influences muscle hypertrophy and strength gains, integrating data from 67 studies with over 2000 young adult participants.

By using three distinct set quantification methods—direct, total, and fractional—the authors identified that while increasing per-session set volume increases adaptations, the benefits diminish beyond certain thresholds.

Specifically, muscle hypertrophy benefits seem to “plateau” around 11 fractional sets per session, whereas strength gains show diminishing returns after about 2 direct sets per session.

Although the authors acknowledged that training intensity and proximity to failure are important factors, the analyses did not reveal a significant impact of training to failure on the outcomes, likely due to inconsistent reporting across studies.

Overall, these findings show the importance of differentiating between exercises that directly target a muscle versus those that contribute indirectly, offering practical guidance for optimizing workout design. Although the authors advise caution in generalizing these thresholds due to variability in study designs and participant characteristics, it’s probably a good idea to stay within ~8-12 fractional sets to maximize results in hypertrophy, and 2 for strength gains.

Reference: as: Remmert, J., Pelland, J., Robinson, Z., Hinson, S., Zourdos, M. (2025). Is There Too Much of a Good Thing? Meta-Regressions of the Effect of Per-Session Volume on Hypertrophy and Strength. SportRχiv.