Best Weekly Training Volume for Muscle Growth | Dr. Mike Roberts & Dr. Andy Galpin
In a Nutshell
Optimal weekly training volume for hypertrophy is 20 sets per muscle group, spread across 2–3 sessions rather than one. Pushing beyond 20 sets increases mood disturbance and extracellular fluid without additional muscle growth. Lower responders should progressively scale from 6–8 sets up to the 20-set threshold before de-loading.
These notes were generated by AI and may contain inaccuracies.
Some individuals experience minimal muscle growth despite consistent training and strong effort, even when strength gains are occurring. This physiological limitation can occur even with proper programming and coaching.
Dr. Mike Roberts referenced research by Cody Han, a researcher who trained under Mike Stone at ETSU. Han's work examined volume training with well-trained college-age men over six weeks.
The study began with a typical training volume of three to four sets per exercise, three days per week. Volume increased each week, reaching 20 sets per week per exercise by mid-study and 32 sets per week per exercise by week six. Exercises included full-depth back squats, bench press, deadlifts, and cable pull-downs.
Training intensity was maintained at approximately a 10-repetition maximum (roughly 60-65% of 1RM), with participants working within a range of 10 reps plus or minus two reps per set. This corresponds to leaving approximately one to two reps in reserve (RPE) after each set, representing high effort without complete failure.
Validated mood disturbance questionnaires revealed that 32 sets per exercise per week significantly affected participants' mood states, indicating the psychological toll of such high training volumes.
Biopsies were collected pre-intervention, at week three, and week six. Body composition was assessed via DEXA scans and bioelectrical impedance analysis measuring total body water, intracellular water, and extracellular water. Following week six, participants underwent a de-load week where half performed 25% of normal volume and half performed no training.
Data analysis indicated that 20 working sets per week per exercise appears to maximize hypertrophy without the extraneous increase in extracellular water observed at higher volumes. This finding aligns with Brad Schoenfeld's minimum effective dose of six sets per week, suggesting a range of six to 20 sets for progressive optimization.
For individuals not seeing results at lower volumes (e.g., eight sets per week), incrementally increasing to 12 sets is recommended before pushing toward the 20-set threshold. The Cody Han study used a within-subjects design where all participants scaled volume together rather than parallel groups comparing different volumes.
Eduardo De Souza's research at Tampa has produced similar findings, converging on approximately 20 sets per week per muscle group as an optimal volume for hypertrophy.
Twenty working sets per muscle group per week is best distributed across two to three training days rather than performed in a single session. This aligns with common upper/lower split routines (two upper, two lower sessions) that allow 10 working sets per muscle group per session without excessive gym time.
Ten working sets per muscle group per session is achievable through three sets of 10 repetitions across three exercises. This volume is comparable to what many intermediate trainees already perform and does not require taking every set to complete muscular failure.
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