# Meta-analysis of 35 studies: muscle growth gains slow after about 11 sets per muscle group per session

- Published: 2026-11-10 15:57 UTC
- Section: Life & Health › Sport & health
- Tags: training volume, muscle hypertrophy, 11 sets per muscle group, diminishing returns, ACSM meta-analysis, direct and indirect sets, Jake Remmert, strength training frequency
- URL: https://realtech.media/news/rt-05a6743788e0dd297c67cafe_meta_analysis_of/

**A meta-analysis shown at the ACSM conference covered 1,032 participants: volume tracks hypertrophy, but each added set contributes less past a threshold.**

![Meta-analysis of 35 studies: muscle growth gains slow after about 11 sets per muscle group per session](https://realtech.media/media/2026/11/ddf25ab5e4ad4db4.jpg)
*pravda.ru*

A meta-analysis presented at the conference of the American College of Sports Medicine (ACSM) found a "point of diminishing returns" in the link between resistance training volume and muscle growth, pravda.ru reports. The authors analysed 35 studies with 1,032 participants and examined how training volume relates to hypertrophy, the increase in muscle size [1]. Training volume is directly linked to muscle growth, but beyond a certain threshold each additional set becomes less effective [1].

According to the researchers, for most people a practical reference is about 11 effective sets per muscle group per workout [1]. Past that volume, the gain from each further set becomes less predictable and less significant. This does not mean that sets beyond 11 are useless: muscles keep receiving a growth stimulus, but the ratio of effort to result changes [1].

## How to count effective sets

To assess load, the scientists proposed a counting system that includes both target and assisting movements [1]. A direct set is an exercise in which the muscle is the main working muscle, for example a dumbbell curl for the biceps; it counts as 1 set. An indirect set is an exercise in which the muscle helps the movement but is not the target, for example biceps work during a lat pulldown; it counts as 0.5 set.

The example given in the material: 3 sets of curls (direct) plus 4 sets of lat pulldowns (indirect) equal 5 effective sets for the biceps [1]. When planning, the material advises counting exercises where the muscle works as an assistant too, for example the triceps during presses and push-ups.

## Strength goals and limits of the data

If the goal is maximal strength, the benefit of additional sets declines faster: after about two direct sets per exercise [1]. The first sets in an exercise contribute most to progress. Lead author Jake Remmert recommends splitting strength training into 2-3 sessions per week, focusing on the quality of each intensive set [1].

The conclusions are based on short-term observations of young, healthy people. The optimal volume is individual and depends on training level, age and the body's ability to recover. The counting method is a tool for adjusting a training plan, not a rigid dogma.

## Sources

1. [pravda.ru](https://www.pravda.ru/news/fitness/2440562-optimal-training-volume-muscle-growth)

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Source: RealTech, realtech.media — https://realtech.media/news/rt-05a6743788e0dd297c67cafe_meta_analysis_of/