Peer-reviewed study

More sets can help, but recoverable volume wins

The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains

FitnessSystematic review and meta-regression2026

Last updated 2026-08-14

Text size

PubMed source More Fitness research How to read the studies

Kris Oddo, NASM-certified personal trainer, is the founder and head coach of Gains From Geebs (Geebs Coaching), a 1:1 online fitness coaching practice.

Quick answer

What this study found

PMID 41343037 pooled 67 resistance-training studies with 2,058 participants. Its meta-regressions found that more weekly set volume was associated with greater muscle growth and strength, but with diminishing returns—especially for strength. Higher training frequency had a clear positive relationship with strength, also with diminishing returns, while its relationship with muscle growth was compatible with a negligible effect. The study supports adding recoverable weekly volume, not chasing a universal set target.

How strong is this kind of study?

Reviews of many studiesThis study
Controlled trials
Observational
Narrative reviews

Systematic review and meta-regression. Heavier plates are built from more studies, so they move less when the next one lands.

At a glance

What kind of study this is

Strongest evidence

This pools results from many separate studies, so it carries more weight than any single trial on its own.

Design: Systematic review and meta-regression
Published: 2026
Journal: Sports Medicine
Reference: PMID 41343037

Source details

Who ran it, and where to read it.

Authors: Pelland et al.

PubMed DOI

Honest limits

What this study does not prove.

This meta-regression shows associations across programs, not one ideal set count for every lifter. The 2,058 participants were 79.1% male and averaged about 25 years old, so the estimates may not transfer equally to women, older adults, or every exercise and training history.

Kris Oddo, NASM-CPT, in the gym — Kris Oddo, NASM-CPT. The study is the evidence; the paragraph below is what he actually does with it.

Kris's practical takeaway

Here's what to do with it.

Use frequency to spread productive sets across the week, then add volume only while performance and recovery hold up. The paper found a dose-response, not a universal set target.

Ways to use it

Safe ways to apply it.

Your best volume is recoverable volume

Sets only count if performance can progress

Training frequency is a scheduling tool

Questions this research helps answer.

Training volume answer

How many sets do you need to build muscle?

There is no single perfect set number. The useful target is the amount of weekly hard work you can repeat, progress, and recover from. More volume can help, but only if performance, joints, sleep, and adherence hold up.

Advanced lifting answer

Are advanced lifting techniques worth it?

Advanced lifting methods can be useful, especially for time efficiency or variety, but they are not magic. Most people need progressive basics, good exercise selection, and recoverable hard work before they need more intensity techniques.

Carbs and muscle answer

Do you need carbs to build muscle?

Carbs are useful because they help many people train harder and recover better, but they are not a magic hypertrophy switch. Muscle growth still depends on progressive training, enough calories, enough protein, and consistency.

Lifting health answer

Is lifting good for metabolic health?

Yes, resistance training is more than physique work. Muscle and strength training can support metabolic health markers, function, and resilience, but medical conditions still require clinician-led care.

Lifting while dieting answer

Does lifting help during weight loss?

Yes. A 2025 meta-analysis of 25 randomized trials found that adding resistance exercise to dietary weight loss did not meaningfully change total bodyweight loss (-0.32 kg between groups), but it protected fat-free mass (SMD 0.40), increased fat-mass loss (SMD -0.36), and improved strength (SMD 2.36). In plain English: lifting helps more of the change come from fat while protecting tissue and performance you want to keep.

Related guides and studies

Fitness studies Muscle Training Studies How Many Sets To Build Muscle Are you training hard enough?

FAQ

Quick questions

What did PMID 41343037 find about resistance-training volume?

Across 67 studies and 2,058 participants, higher weekly set volume was associated with greater muscle growth and strength. Both relationships showed diminishing returns, and the diminishing returns were more pronounced for strength.

Did PMID 41343037 find that training more often builds more muscle?

Not clearly. The frequency result for muscle growth was compatible with a negligible effect. Higher frequency had a clearer positive relationship with strength, but that relationship also showed diminishing returns.

How should lifters apply this dose-response study?

Treat weekly volume as a dial rather than a fixed target. Use training frequency to distribute productive sets, add volume gradually, and stop adding work when performance, joints, soreness, or recovery worsen.

What is the practical takeaway from this study?

Use frequency to spread productive sets across the week, then add volume only while performance and recovery hold up. The paper found a dose-response, not a universal set target.