How Many Sets Per Muscle Group Per Week?

Volume: The #1 Driver of Hypertrophy

If you want to build muscle, volume is king. But how much is enough? And how much is too much?

After decades of research, we finally have solid answers.

The Research-Backed Guidelines

Dr. Mike Israetel and the Renaissance Periodization team have done extensive work categorizing volume into useful thresholds:

Minimum Effective Volume (MEV)

~6-8 sets per muscle per week

This is the minimum needed to see any muscle growth. Below this, you're essentially in maintenance mode.

Maximum Recoverable Volume (MRV)

~20-25+ sets per muscle per week

This is the ceiling. Go beyond this consistently and you'll accumulate fatigue faster than you can recover, leading to overtraining and regression.

The Sweet Spot

~10-20 sets per muscle per week

For most natural lifters, this range produces the best results. Start on the lower end and gradually increase over a training block.

Volume by Muscle Group

Not all muscles are created equal. Here are practical recommendations:

These are starting points. Adjust based on your recovery, genetics, and response.

How to Count Sets

Only count "hard sets"—sets taken within 0-4 reps of failure (RPE 7-10). Warm-up sets don't count. Neither do sets where you leave 5+ reps in the tank.

What Counts

• 3x10 bench press at RPE 8-9 = 3 sets for chest
• 4x8 rows at RPE 8 = 4 sets for back

What Doesn't Count

• 2x10 warm-up with 50% weight
• 1x3 technique work at RPE 5

The Progressive Volume Approach

Don't jump to maximum volume immediately. A smart approach:

Week 1-2: Start at MEV (8-10 sets)

Week 3-5: Increase to moderate volume (14-16 sets)

Week 6-8: Push toward MRV (18-22 sets)

Week 9: Deload (reduce volume 50%)

Then repeat, starting slightly higher than before.

How RepLog Tracks Volume

RepLog automatically calculates your weekly volume per muscle group based on the exercises you log. The Muscle Breakdown feature shows you:

• Sets per muscle this week
• Comparison to previous weeks
• Visual heatmaps of training distribution

No spreadsheets needed. Just log your workouts and let the data work for you.

The Takeaway

More volume generally means more growth—up to a point. Start conservatively, progress gradually, and deload strategically.

Track your volume. Adjust based on results. That's how you build a physique.