Building muscle
How many sets per muscle, how heavy, and how close to failure to grow.
4 min read
Muscle grows from enough hard sets per muscle each week, repeated for months. Load can vary; effort and consistency cannot.
Weekly sets per muscle and growth
- Under 5 setsleast growth
- 5 to 9 setsmore
- 10 or more setsmost
10+sets
per muscle a week gave the most growth[1]
Light or heavy
loads both build muscle when sets end close to failure[2]
Example: 4-day upper and lower
- MonUpper
- TueLower
- WedWalk
- ThuUpper
- FriLower
- SatMobility
- SunRest
Grows muscle
- Sets ending 1 to 3 reps from failure
- Adding reps or weight over time
- Reaching your weekly sets, split across the week however suits you
Wastes effort
- Easy sets far from failure
- Changing exercises every week
- Endless sets with poor form
Strong evidence
Low and high loads built similar muscle when sets went close to failure; heavier loads built more maximal strength.[2]
Key points
- 10 or more hard sets per muscle a week gave the most growth.
- Light and heavy loads both build muscle when sets end close to failure.
- Add reps or weight over time, with most sets ending close to failure.
Up next
- Getting stronger and powerlifting: Muscle and strength overlap; strength adds heavy, practised lifts.
Sources
- [1] Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci 2017;35(11):1073-1082.
- [2] Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. J Strength Cond Res 2017;31(12):3508-3523.
- [3] Currier BS, D'Souza AC, Fiatarone Singh MA et al. American College of Sports Medicine position stand: Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: an overview of reviews. Med Sci Sports Exerc 2026.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.