How Many Sets for MAXIMUM Muscle Growth? (men over 40)

Training volume is a crucial factor to consider when it comes to muscle gain. There is compelling evidence that training volume is a primary driver of hypertrophy. A dose-response relationship between volume and muscle gain – at least to a degree – has been widely reported in the scientific literature.

That said, pinpointing how much training volume you should do isn’t that simple. Even leading researchers argue about how much volume is necessary. This debate increased after one study published in the Strength and Conditioning Journal found that more volume – as high as 45 sets per muscle per week – might be best. Another study, however, found that results begin to diminish beyond 10 sets per muscle per week.

So how much volume do you really need in order to maximize muscle growth? That’s exactly what we’ll explain in this video.

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References:
1. Schoenfeld BJ, Grgic J.Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy J Strength Cond Res 2018, 40(4): 107-112 https://elementssystem.com/wp-content/uploads/2018/08/Schoenfeld-volumen-review.pdf
2. Schoenfeld BJ, Ogborb D, Kreiger JW, Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis J Sports Sci 2017, 35 (11):173-1082
3. Barbalho M et al. Evidence for an Upper Threshold for Resistance Training Volume in Trained Women Med Sci Sports Exerc. 2019,51(3): 515-522 https://pubmed.ncbi.nlm.nih.gov/30779716/
4. Fisher J, Steele J, Bruce-Low S, and Smith D. Evidence-based resistance training recommendations. Med Sportiva 15: 147– 162, 2011.
5. Fry AC and Kraemer WJ. Resistance exercise overtraining and overreaching. Neuroendocrine responses. Sports Med 23: 106–129, 1997.
6. Haun CT et al., Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training Front. Nutr. 2018, https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full

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