A claim you hear on longevity podcasts
Leaning for. Of 4 studies that test it, 4 partly agree.
The claim checked: With sets near failure, 8 to 10 sets a week is what a muscle needs Hear it at 1:17:49
All four studies partly agree. Sets near failure do grow muscle, but these studies lean toward more than this number. One review puts the best range at 12-20 weekly sets per muscle group in young, trained men. Another found 10+ sets a week gave larger gains than fewer. A trial found gains kept rising with higher volumes. In women aged 40-60, those past menopause seemed to need more than six to eight sets. None tested 8 to 10 sets on the shoulders, the muscle said on the episode, and several of the main dose studies could not be read in full.
Computed from 4 studies that test this point, each judged by two readers, in full. 10 more studies are waiting for a full read and do not count yet.
“given that I'm a big believer in the intensity being near near failure at failure. Um you're looking at 8 to 10 sets in a week is needed.”
controlled trial · 2019 · landmark
“Alternatively, we show that increases in muscle hypertrophy follow a dose–response relationship, with increasingly greater gains achieved with higher training volumes.”
Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc
Who: Healthy resistance-trained men from a university population (mean age 23.8 years, 4.4 years of training experience)
PMID 30153194
other primary study · 2022
“According to the results of this review, a range of 12-20 weekly sets per muscle group may be an optimum standard recommendation for increasing muscle hypertrophy in young, trained men.”
A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. J Hum Kinet
Who: Young trained men aged 18-35 with at least one year of resistance training, in randomized trials
PMID 35291645
systematic review · 2024 · landmark
“Using meta-regression, the authors found there was a significant effect of the number of weekly sets on changes in skeletal muscle mass such that performing RT with 10+ sets per muscle group per week (SMD = 0.520 ± 0.130; 95%CI: 0.226–0.813; equivalent percent gain: 9.8%) elicited larger increases in skeletal muscle hypertrophy than performing RT with <5 sets per muscle group per week (SMD = 0.307 ± 0.07; 95%CI: 0.152–0.462; equivalent percent gain = 5.4%).”
The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in healthy adults: An umbrella review. J Sport Health Sci
Who: Healthy community-dwelling adults over 18, excluding athletes, military and people with disease, across included reviews
PMID 37385345
controlled trial · 2023
“It appears that post-menopausal women require more than two training sessions and more than six to eight sets per muscle group/week, as well an intensities of more than 50% 1-RM elicit changes in body composition.”
Resistance training alters body composition in middle-aged women depending on menopause - A 20-week control trial. BMC Womens Health
Who: Healthy women aged 40-60 recruited at a local gym, classified pre- or post-menopausal by hormones and last menstrual period; completers were 12 pre-menopausal (moderate intensity), 10 post-menopausal (moderate intensity), 9 post-menopausal (low intensity)
PMID 37803287
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