When it comes to gym training, more isn’t always better. We’ve been led to believe that piling on sets is the only way to make real gains—but new science says otherwise. A fresh review of over 60 studies has revealed that you can get stronger and bigger by training smarter, not longer.
In short? You don’t need to live in the gym to grow.
What the Research Found
This meta-analysis, which looked at over 2,000 people across 67 studies, aimed to find the sweet spot for training volume—how many sets you should do per session to maximise results.
They found:
- For muscle growth, the best returns came from about 11 total sets per muscle group in a single workout. Any more than that, and the results started to taper off.
- For strength gains, the ceiling was even lower: just 2 direct sets per muscle group (e.g., squats for legs, bench press for chest) were enough to see strong improvements.
They also counted indirect sets—moves like chin-ups that also hit the biceps—as half a set. This more realistic approach gives a clearer picture of what actually happens in a typical workout.
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The Key Findings
There’s a clear dose-response relationship: doing more sets does lead to more muscle growth and strength gains—but only up to a point.
For Muscle Growth:
- Gains increased up to ~11 fractional sets per muscle group per session.
- Beyond that, the benefits plateaued—adding more sets didn’t lead to significantly better results.
For Strength:
- The ceiling was much lower. The biggest gains topped out around 2 direct sets per muscle group per session.
- That means doing more than two strength-focused sets for a muscle (e.g., heavy squats for legs) didn’t show clear extra benefit in the short-to-medium term.
What This Means for Your Training
Whether you’re training at Virgin Active, a CrossFit box, or hitting a backyard gym in Soweto or Sea Point, this research is a game changer. You can reduce your session time while still making major gains.
Here’s how to put it into practice:
For Muscle Growth:
- Aim for 3–6 hard sets per muscle group, close to failure.
- Spread those sets over 2–3 workouts per week, instead of trying to cram everything into one marathon session.
For Strength:
- 2 focused sets per muscle group per session is enough, especially when using compound lifts like squats, deadlifts, and presses.
- Focus on intensity, not volume—heavier weights, proper technique, and longer rest periods.
Bonus: Count Smart
- Include indirect work (like rows for biceps, overhead presses for triceps) when tallying your total volume.
- Use the fractional method: count indirect sets as 0.5 to avoid overloading.
Smarter Training
For the time-strapped guy juggling a 9-to-5 and weekend park runs, this is empowering. You don’t need to live in the gym to see results—you just need to train smart.
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This also makes sense for home or minimalist training setups. With limited equipment or time, knowing your optimal set volume means you can still progress effectively.
The Bottom Line
More isn’t always better. The science says you’ll build size with up to 11 fractional sets per muscle group, and build strength with just 2 direct sets per session. Instead of grinding through endless reps, focus on consistency, intensity, and smart programming.
So next time you train, skip the extra fluff—and stick to what works.
From: Men’s Health UK
