The ULTIMATE Guide to How Many Sets Optimize Muscle Hypertrophy

0:00 Intro
0:41 What Do We Mean by a “Set”?
1:39 More Sets = More Muscle Hypertrophy?
3:05 Is More Than 12 Weekly Sets Per Muscle Group for Trained Individuals Beneficial?
3:44 Evidence 30-45 Weekly Sets Per Muscle Group Could Be Enhance Muscle Growth
6:18 Evidence More Sets Do Not Always Provide More Muscle Hypertrophy
8:32 What Explains the Conflicting Evidence?
18:07 Increasing Sets for Low Responders or Plateaued Individuals
22:21 Are Their Individuals That Gain More Muscle With Fewer Weekly Sets?
23:50 Takeaway Points

Within the fitness world, there seem to be diverse opinions on how many sets a person should perform to build muscle optimally.

On one end of the spectrum, some believe a low number of sets is sufficient, with some even proposing 1 set of repetitions to failure per exercise is all you need to build muscle.

On the other end of the spectrum, others suggest that so long as you can successfully recover from it, more sets mean more stimulus, thus the higher number of sets you can perform the better for muscle growth.

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References:
Schoenfeld et al. (meta-analysis)- https://pubmed.ncbi.nlm.nih.gov/27433...
Brigatto et al. - https://pubmed.ncbi.nlm.nih.gov/31868...
Radaelli et al. - https://pubmed.ncbi.nlm.nih.gov/25546...
Schoenfeld et al. - https://pubmed.ncbi.nlm.nih.gov/30153...
Heaselgrave et al. - https://pubmed.ncbi.nlm.nih.gov/30160...
Ostrowski - et al. - https://journals.lww.com/nsca-jscr/Ab...
Aube et al. - https://pubmed.ncbi.nlm.nih.gov/32058...
Longo et al. - https://journals.lww.com/nsca-jscr/Ab...
Ogasawara et al. - https://pubmed.ncbi.nlm.nih.gov/28729...
Damas et al. - https://pubmed.ncbi.nlm.nih.gov/31268...
Scarpelli et al. - https://pubmed.ncbi.nlm.nih.gov/32108...
Hammarström et al. - https://pubmed.ncbi.nlm.nih.gov/31813...