Muscle Gain with More Sets: At What Point Is More Sets Not Better Summary
- The study examined if there was more muscle gain with more sets. Sixty-one participants were randomly assigned to one of three groups: 6-SET, 9-SET, and 12-SET. The calf raise exercise was performed thrice weekly for six weeks, with each set consisting of 15-20 repetitions to failure.
- The study identified a dose-response relationship (i.e., more sets lead to greater muscle growth) between weekly set volume and calf growth in previously untrained women. (12 > 9 > 6 sets)
- The rate of muscle growth showed diminishing returns with increased weekly set volume, with a more pronounced benefit observed when increasing from 6 to 9 sets per week compared to increasing from 9 to 12 sets per week. There were minimal increases in muscle gain with more sets for the 9 versus 12 sets.
- For practical reasons, such as managing fatigue and time, coaches and lifters aiming to train with very high volumes may benefit from alternating between higher and lower volumes across different muscle groups.
Introduction
Resistance training is a well-established method for enhancing muscle size and strength. However, the optimal training volume required for maximal muscle hypertrophy, particularly in specific muscle groups like the calf muscles, remains debatable. Training volume, defined as the total number of sets and repetitions performed per muscle group, is pivotal in determining the extent of muscle hypertrophy. This concept is particularly relevant for the calf muscles, which can be notoriously stubborn to grow.
Recent research has focused on comparing different training volumes to identify the most effective approach for enhancing calf muscle size. Furthermore, Refalo et al. (2022) emphasize the importance of achieving a sufficient proximity-to-failure coupled with an adequate set volume for a given muscle group, recommending approximately 12-20 sets per week on average as key determinants of muscle hypertrophy. This highlights the significance of the number of sets and the intensity and proximity to failure during resistance training sessions in promoting muscle growth.1 Recent research sheds light on this topic, exploring the effects of different calf training volumes on muscle size in untrained young women. This study, conducted over six weeks, compared the outcomes of various training volumes, providing valuable insights into optimizing our workouts for better calf muscle development.2
Literature Review: Muscle Gain With More Sets
The number of sets per exercise is crucial among the many variables influencing hypertrophy. Several factors influence muscle gain with more sets, including exercise intensity, volume, frequency, and rest intervals. Among these, set volume—the number of sets performed per exercise session—is critical. Understanding how different muscle groups respond to varying set volumes can help optimize training programs for maximal muscle growth.
Since the publication of the Schoenfeld et al. meta-analysis, which recommended performing 10 or more weekly sets3, an updated review by Baz-Valle et al. (2022) suggested 12-20 weekly sets for most muscle groups, noting that the triceps may benefit from 20 or more sets.4 However, some studies have also supported using 20+ weekly sets for other muscle groups as well2,4-6. However, this relationship appears non-linear, as additional sets beyond a certain point result in diminishing returns. In contrast, Bernárdez-Vázquez et al. (2022) suggest that low-volume protocols with four or fewer weekly sets per muscle group could still lead to substantial gains in muscle hypertrophy. This perspective provides insight into the potential effectiveness of lower set volumes for individuals with constraints on time or energy, indicating that muscle hypertrophy can be achieved with varying set volumes depending on individual circumstances.7
Emerging evidence suggests that the optimal training volume may vary between muscle groups. For example, the quadriceps benefit from higher volumes due to lower voluntary activation and faster recovery from muscle damage8,9. Conversely, studies on calf muscles are limited. Fortunately, Kassiano et al. (2024) recently published a longitudinal study comparing 6, 9, and 12 weekly sets of calf training on calf growth over six weeks in women.
Study Design
The study recruited 76 healthy women aged 18 to 35 without resistance training for at least three months. Participants were divided into three groups based on training volume: 6 sets (6-SET), 9 sets (9-SET), and 12 sets (12-SET) per session, performed three times a week for six weeks. Most sets were performed to momentary failure within the 15-20 rep range.
Muscle thickness of the gastrocnemius (both medial and lateral heads) and soleus muscles was measured using B-mode ultrasound at baseline and after the training period. The volume load was progressively increased throughout the study, and reassessments were performed 72-120 hours after the final training session.
Results: Evaluating Muscle Gain With More Sets
The study found significant muscle growth in all groups, with no significant between-group differences in baseline characteristics or training attendance. Notably, the 9-SET and 12-SET groups showed similar increases in muscle thickness, which were greater than those observed in the 6-SET group. Specifically, muscle thickness increased by 9.9% in the 12-SET group compared to 6.6% in the 6-SET group. However, the medial gastrocnemius muscle thickness changes were insignificant, suggesting a muscle-specific response to training volume.
Although there were no significant differences between the 12-set and the 9-set group, the percentage increases in muscle thickness of each calf muscle scaled with weekly sets (12 > 9 > 6). However, the benefit of increasing from nine to 12 sets is smaller than that of increasing from six to nine sets. Using the sum of all thicknesses in this study, the women gained approximately 1.1% more muscle per set when increasing from 6 to 9 sets and approximately half that (+0.6%) for each set added from 9 to 12 sets.
Discussion: Implications of Muscle Gain With More Sets
This study demonstrates that higher resistance training volumes can lead to greater calf muscle hypertrophy in untrained young women, although the differences between moderate and high volumes are not substantial. These results align with previous research by Schoenfeld et al. (2017) and Baz-Valle et al. (2018), reinforcing that performing more than 10 sets per week can elicit greater muscle gains.
Practical Applications
Furthermore, research by Hackett et al. (2018) suggests that there may be an upper threshold for training volume concerning muscle hypertrophy, with the finding that 10 sets compared to five sets per exercise were not significantly more effective in enhancing muscle mass.10 Notably, greater sets did not seem to result in greater gains in muscle mass, aligning with the inverted U hypothesis. This concept posits that while increasing the number of sets can enhance muscle growth up to a point, excessive volumes do not yield proportional benefits and may even hinder progress.
For fitness enthusiasts and bodybuilders aiming to maximize calf muscle growth, incorporating higher training volumes (around 12 sets per week) into their routines may yield significant benefits. This approach is particularly relevant for untrained individuals, who may experience substantial gains with higher volumes. It is essential to monitor individual responses and adjust training volumes accordingly, as some muscles may require different volumes for optimal growth.
References
1 Refalo, M. C., Helms, E. R., Trexler, E. T., Hamilton, D. L. & Fyfe, J. J. Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review With Meta-Analysis. Sports Medicine 53, 649-665 (2022). https://doi.org:10.1007/s40279-022-01784-y
2 Ostrowski, K. J., Wilson, G. J., Weatherby, R., Murphy, P. W. & Lyttle, A. D. The Effect of Weight Training Volume on Hormonal Output and Muscular Size and Function. The Journal of Strength & Conditioning Research 11 (1997).
3 Schoenfeld, B. J. et al. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc 51, 94-103 (2019). https://doi.org:10.1249/mss.0000000000001764
4 Baz-Valle, E., Balsalobre-Fernández, C., Alix-Fages, C. & Santos-Concejero, J. A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. J Hum Kinet 81, 199-210 (2022). https://doi.org:10.2478/hukin-2022-0017
5 Enes, A., EO, D. E. S. & Souza-Junior, T. P. Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? Med Sci Sports Exerc 56, 553-563 (2024). https://doi.org:10.1249/mss.0000000000003317
6 Radaelli, R. et al. Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. J Strength Cond Res 29, 1349-1358 (2015). https://doi.org:10.1519/jsc.0000000000000758
7 Bernárdez-Vázquez, R., Raya-González, J., Castillo, D. & Beato, M. Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review. Frontiers in Sports and Active Living 4 (2022). https://doi.org:10.3389/fspor.2022.949021
8 Behm, D. G., Whittle, J., Button, D. & Power, K. Intermuscle differences in activation. Muscle Nerve 25, 236-243 (2002). https://doi.org:10.1002/mus.10008
9 Hucteau, E., Jubeau, M., Cornu, C. & Cattagni, T. Is there an intermuscular relationship in voluntary activation capacities and contractile kinetics? European Journal of Applied Physiology 120, 513-526 (2020). https://doi.org:10.1007/s00421-019-04299-z
10 Hackett, D. et al. Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy—A Pilot Study. Sports 6, 7 (2018). https://doi.org:10.3390/sports6010007
