Study

Dose-response relationship between weekly resistance training volume and increases in muscle mass

Schoenfeld BJ, Ogborn D, Krieger JW · 2017 · Journal of Sports Sciences

What it found

Meta-analysis showing a clear dose-response between weekly sets per muscle and hypertrophy, with meaningful gains across roughly 10–20 sets per week.

How we grade it

Every study behind a HALE recommendation is graded A to D on design, size and how consistently the finding replicates. Tap the bars above for the full breakdown of what grade A means and how much weight to give it.

Read the original paper

Where this shows up in HALE

Why 10–20 hard sets per muscle per week matters

The dose–response curve for muscle growth is clearer than most people think.