How many sets should you do? A study examined the difference between low (1 set/exercise/session), moderate (3 sets/exercise/session and high volumes (5 sets/exercise/session).
Strength increased the same in all the groups but the high volume groups gained more muscle in the biceps and thighs.
This study shows us that if you want to get stronger and improve your muscular endurance you can achieve those goals at a variety of volumes.
Though, if you want to gain muscle there might be a dose-response relationship between the number of sets you do and the muscle size you gain.
How many sets should you do?
Noteworthy, some of these sessions were as short as 13-min and participants still increased their strength performing 3 sessions a week.
This means that if you want to get stronger and you’re time-poor, you can develop a program that’s time-efficient.
Though, if you wanted to gain a significant amount of muscle mass, you might need to spend a little more time in the gym doing enough volume that will allow you to build muscle, that you can also recover from.
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