Systematic review — 2022 — Training volume · Hypertrophy
A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy
What did the researchers investigate?
Moderate (12-20 weekly sets) versus high (more than 20) training volumes for muscle growth in trained people, from randomised trials lasting at least six weeks.
What did they find?
Seven studies were reviewed and six meta-analysed. There was no difference between moderate and high volumes for the quadriceps or biceps; high volume appeared better for the triceps. The authors suggest 12-20 weekly sets per muscle as an optimum standard recommendation for young, trained men.
What does this mean for training?
For trained lifters, going far beyond 20 weekly sets per muscle did not reliably add growth for most muscles studied.
How does FitX AI use this evidence?
FitX AI's weekly targets for major muscles stay between 8 and 20 sets: 8-12 for beginners, 12-16 for intermediates and 16-20 for advanced lifters.
Where FitX AI's own choices go beyond this paper
Weekly sets per muscle. The bands (8-12, 12-16 or 16-20 sets) and the half-set counting are FitX AI choices; the research gives trends, not individual prescriptions.
Limitations
Only seven studies, all in young trained men aged 18-35, so it may not apply to beginners, women or older adults.