Think you need to spend hours lifting weights to build muscle or get stronger?
Researchers at Florida Atlantic University say just a few smart, focused sets may be all it takes this summer to see real gains.
The study — available as a preprint on SportRxiv — reviewed results from dozens of earlier studies on training volume. Volume means how many sets you do during a workout, while frequency refers to how often you train each week.
“Our findings show that you don’t need lengthy gym sessions to get stronger or build muscle,” senior author Michael Zourdos, a professor of exercise science at FAU, said in a news release.
“There’s a tipping point where the benefit of doing more becomes very questionable – and in some cases, it may even work against you when considering fatigue, time and so on,” he added. “This challenges the common assumption that more volume always equals more gains.”
His team looked at how training volume affects muscle growth and strength. It found that doing more sets can help — but only up to a point.
The benefits for muscle growth increased until about 11 fractional sets per session. For strength, the sweet spot was even smaller — just two direct sets per session.
“It’s important to understand the difference between direct and fractional sets,” Jacob Remmert, the study’s lead author and a PhD candidate at FAU.
Fractional sets include both direct and indirect work for a muscle group. For example, triceps exercises count toward chest strength because they help with pushing, even if they aren’t the main movement.
Direct sets, on the other hand, target the exact muscle or movement being tested — like bench presses for chest strength.
The study introduced a new concept called PUOS — the Point of Undetectable Outcome Superiority. It marks the point where extra sets don’t add much benefit.
The researchers say this could help people design more efficient workouts.
So, what does this mean for folks wanting to focus on building strength? Just one to two hard, dedicated sets per session can pay off!
“Rather than simply piling on more sets in a single workout, people aiming for strength gains may get more out of increasing training frequency – choosing shorter, more frequent sessions instead,” Remmert said.
To be fair, he added, some folks want to squeeze “every last drop of muscle growth out of their program” no matter the cost.
“For them, experimenting with higher volumes makes sense, so long as they keep a close eye on recovery,” Remmert said.
The study has not yet been peer-reviewed and as such, findings should be considered preliminary.
