How Many Sets Per Workout Is Too Much?
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Introduction
When it comes to building muscle and strength, many people wonder how many sets they should do in each workout. More sets might seem better, but at a certain point, they may not lead to better results—and could even become a waste of time. A new review helps us understand the sweet spot for training volume per workout session and how it affects muscle growth (hypertrophy) and strength.
More Sets Help—Up to a Point
The study found that doing more sets per session leads to more gains in both muscle size and strength, but only up to a point. After that, the benefits start to slow down—a concept known as “diminishing returns.”
- For muscle growth, benefits were seen up to about 11 sets per session when counting both direct and assisting (fractional) sets.
- For strength, the limit was lower—about 2 direct sets per exercise in each session gave the most efficient results.
This doesn’t mean more sets are useless, but the extra benefit becomes smaller and less certain after these points.
Why the Type of Set Matters
Not all sets are created equal. The researchers looked at three ways to count sets:
- Direct sets: Exercises that target the exact muscle being measured.
- Fractional sets: Includes both direct sets and half-sets for supporting muscles.
- Total sets: Counts all sets, whether they directly target the muscle or not.
For building muscle size, fractional counting gave the clearest picture. For building strength, direct sets were more useful. This highlights the need to understand which muscles you're really training with each exercise.
Strength Gains Need Less Volume
Interestingly, the study found that strength can be built with fewer sets than muscle size. Just 1–2 heavy sets per session, done properly and consistently, can be enough—especially if training multiple times per week. This means people looking to get stronger don’t need marathon gym sessions.
What This Means for Your Training
If you're training for muscle growth, aim for up to 11 sets per muscle group in a session. If you're training for strength, focus on 1–2 quality sets of the specific movement you're trying to improve, like squats or bench press.
For both goals, adding more sessions per week (rather than cramming more sets into one workout) may be a smarter way to increase total volume without overloading your body.
Conclusion
More sets can help you grow stronger and build more muscle—but only up to a point. This new research shows that moderation and smart planning are key. For muscle growth, aim for around 11 sets per session. For strength, just 2 focused sets may be enough. Beyond these numbers, gains may slow down—so focus on quality, not just quantity.