Strength training
Are more sets always better for muscle growth?
The short answer
A meta-analysis found a link between more weekly strength training sets and greater muscle growth within the programmes studied.
How do you apply this?
First map out how many sets you already do per muscle group. Then change one part of your programme at a time. That way you can better judge whether a change coincides with progress or mainly with extra fatigue.
The nuance
This 2017 analysis does not determine your personal optimal number of sets. You cannot extend the relationship found indefinitely to ever higher volumes. The practical approach above is an editorial application, not a separately tested protocol from the study.
