More sets = more gains? Not so fast. In this episode of The Fitness League, we break down a brand-new meta-analysis that challenges the age-old belief that more training volume always leads to better results.

We’ll walk you through what 67 studies revealed about how many sets per muscle group actually lead to optimal hypertrophy and strength—and where doing more can actually backfire.

Whether you’re lifting 3x per week or programming for clients, this is the data-driven breakdown you’ve been waiting for. Learn the sweet spot for per-session volume, the difference between total vs fractional sets, and how to structure your week for max muscle without burning out.

You’ll walk away with clear answers to:

• How many sets per muscle actually lead to growth?

• What’s the best training split for strength and recovery?

• Are you doing too much in one workout?

• Why volume cycling may outperform flat set plans

• How to tell if your training is pushing results—or stalling them

Spoiler: Quality > Quantity. And your nervous system will thank you.

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Chapters

00:00 Introduction to Training Volume 02:47 The Science Behind Volume and Hypertrophy 05:42 Understanding Sets: Direct, Fractional, and Total 08:27 Hypertrophy vs. Strength: The Set Debate 11:08 Finding the Sweet Spot in Training Volume 14:18 Efficiency in Training: Avoiding Junk Volume 17:18 Personal Experiences and Misconceptions in Training 20:26 Understanding Strength vs. Hypertrophy 24:39 The Importance of Intensity in Training 27:50 Quality Over Quantity in Workouts 29:28 Real World Application of Training Volume 33:28 Optimal Training Splits for Muscle Groups 36:23 Training Frequency and Adaptation 37:37 Balancing Strength and Cardio 40:10 The Importance of Recovery 44:16 Volume and Individuality in Training 47:59 Psychological Aspects of Training 49:49 Volume Cycling and Programming Strategies 53:29 Final Takeaways and Project Updates