Andy Galpin@drandygalpinX

Muscle is critical for health and longevity. So, how do you train for muscle growth? - 10-20 working sets per muscle group per week (direct …

what it claims

To maximize muscle growth (hypertrophy), it is recommended to perform between 10 and 20 effective sets per muscle group per week, while 5 sets are sufficient to maintain gains.

holds up

This advice aligns closely with the current scientific consensus on resistance training.

noli's read

This advice aligns closely with the current scientific consensus on resistance training. A major meta-analysis published in the 'Journal of Sports Sciences' (Schoenfeld et al.) confirms a positive dose-response relationship, where a weekly volume of 10 sets or more per muscle is generally superior to a lower volume for hypertrophy. The concept of 'maintenance' with reduced volume (approximately 1/3 of training volume) is supported by studies such as those published in 'Medicine & Science in Sports & Exercise', showing that muscle mass can be preserved with a much lower frequency and volume than what is required to progress. Flexibility regarding the distribution over the week (1, 2, or 3 sessions) is also validated by research, indicating that as long as the total volume is equal, weekly frequency has a minor impact on growth. This claim is therefore very solid and faithfully reflects modern sports literature. It avoids sensationalism by focusing on the fundamental variables of training volume.

the sources

Claimed by Andy Galpin. Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: B+

Effect: muscle hypertrophy by weekly training frequency (volume-equated vs not) — no significant difference in hypertrophy between higher and lower frequency when weekly volume is equated (25-study meta); higher frequency favored only when it also raised total volume, and that effect was modest
Measured on: healthy trained and untrained adults

For a matched weekly volume, frequency is largely personal preference. Training twice or more per week is at least as effective as once, and can make it easier to accumulate volume with good technique.

Andy Galpin in the Register50 claims graded · solidity 96/100See their record →