ARE YOU TRAINING TO MUCH?

 

New Study Says You May Be Overtraining — Here's How Many Sets You Really Need for Muscle and Strength

If your idea of a productive workout involves cranking out set after set until failure, new research might convince you to ease up—and still see results.

A new meta-analysis, covered by Men’s Health, suggests that you might need far fewer sets per workout session than previously thought to build both muscle and strength. The research, which has yet to be peer-reviewed, analyzed data from 67 studies involving over 2,000 participants to determine the optimal training volume for muscle growth (hypertrophy) and strength gains.

Less Can Be More: 11 Sets for Muscle Growth

When it comes to hypertrophy, the study found that around 11 sets per muscle group per session is the sweet spot for most people. Pushing beyond that point offers little additional benefit—and could even hinder recovery and progress if overdone.

These aren’t random exercises. The researchers specifically looked at “fractional sets,” meaning exercises that involve a given muscle group even if it's not the primary target. For example, bench pressing doesn’t just work your chest—it also hits your triceps and shoulders.

Just 2 Sets for Strength Gains?

Even more striking is the study's conclusion on strength development: as few as two “direct sets” per muscle groupmay be enough to stimulate measurable strength gains, especially for recreational lifters.

So, in practical terms, two focused sets of barbell squats or bench presses, performed with proper intensity, could deliver noticeable results over time. That’s a huge win for anyone with a packed schedule or limited gym access.

Understanding “Direct” vs “Fractional” Sets

To clarify:

• Direct sets target a muscle group explicitly—for instance, bicep curls for the biceps, or leg extensions for the quads.

• Fractional sets refer to compound or multi-joint movements that work multiple muscle groups simultaneously. Think pull-ups (lats, biceps, shoulders) or deadlifts (hamstrings, glutes, back).

The study's authors noted that while both types of training are effective, the law of diminishing returns kicks in quickly—especially for strength.

“Both best fit models suggest diminishing returns as per-session set volume increases, with the PUOS [Point of Upper Satiation] occurring at ~2 ‘direct’ sets for strength and ~11 ‘fractional’ sets for hypertrophy,” the study states.

In simple terms: do more than this, and your time might be better spent elsewhere.

Who Conducted the Study?

The research was led by scientists from Florida Atlantic University and distributed by The Society for Transparency, Openness, and Replication in Kinesiology (STORK). This organization aims to improve research quality and methodology in fields like kinesiology, sports science, and health-focused physical activity.

What This Means for You

This data is especially useful for those struggling to find time for long workouts. If you’re balancing work, family, and other responsibilities, knowing that a short, focused routine can still be effective is empowering.

Instead of slogging through 20–30 sets per workout, you could:

• Focus on quality over quantity

• Ensure proper form and intensity

• Practice progressive overload (gradually increasing weights or reps over time)

• Recover properly between sessions

Try It Out

If you're curious, consider testing this approach in your next few workouts. Start with two to four heavy, controlled sets per major muscle group, and aim to push close to failure while maintaining good form. You might find that a shorter, more strategic session gives you better results—and more time back in your day.

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