Increasing training volume (number of sets) can improve performance and further stimulate muscle growth, provided that this increase remains adapted to your capabilities.

noli's read

This advice is based on a solid scientific consensus in sports science, where training volume is considered a key driver of hypertrophy. Meta-analyses, notably those published by Brad Schoenfeld and colleagues, confirm a positive dose-response relationship between the number of weekly sets and muscle mass gain, up to a certain saturation point. Dr. Israetel applies here the concept of 'maximal recoverable volume' (MRV), an approach recognized in the literature for optimizing gains without inducing overtraining. However, it is crucial to note that this relationship is not linear to infinity: adding volume without adequate recovery or well-managed intensity can lead to stagnation or excessive fatigue. The term 'ideal' therefore remains highly individual and dynamic. Research supports the method, but underscores the importance of careful personalization to avoid plateaus or injuries.

the sources

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