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