Volume & frequency
How many hard sets per muscle per week, why more isn't better, and how often to train each muscle.
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Written & reviewed by Ricardo Tapia·Last updated
- Volume: 10–20 hard sets per muscle per week is the productive range.
- More isn't better — better is better. Add weight or reps over time.
- Frequency: 2× per week per muscle is a great default. At equal weekly volume, 1×/2×/3× give similar results — split the volume when it's too much for one day.
Combine this with progressive overload to keep the volume productive.
Sources & references
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016;46(11):1689-1697.
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci. 2017;35(11):1073-1082.
Educational content only. Not medical advice — consult a professional for your situation.