To maximize muscle growth, progressively increase training volume (number of sets) while monitoring your recovery capacity, and schedule 'deload' phases as soon as performance plateaus.

noli's read

The principle that volume is a key driver of hypertrophy is widely supported by sports science. A meta-analysis by Schoenfeld et al. confirms a positive dose-response relationship between weekly volume and muscle mass gain (Evidence: meta-analysis). The concept of 'Maximal Recoverable Volume' (MRV) is a logical approach used by practitioners, although its precise measurement remains subjective and dependent on the individual (Evidence: expert consensus/observational). The idea that excessive volume without recovery leads to stagnation or regression is consistent with the principles of athletic overtraining. There is no rigid evidence establishing an exact threshold of sets per muscle, as this varies according to genetics, age, and training level. The advice avoids miracle promises and emphasizes self-observation, which is a sound practice for avoiding overtraining.

the sources

1. 1Wang Z, Wang YT, Gao W, Zhong Y 2023
2. 2Bonnar D, Bartel K, Kakoschke N, Lang C 2018