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What Does This Mean for Us? How Many Sets for Building Muscle? New evidence has shed light on the optimal amount of sets we need to be getting through in our workouts in order to build muscle. Until this point, various studies have suggested that muscle gain will increase as volume increases, with different muscle groups requiring different amounts of sets for optimal muscle growth. However, it hasn't been studied to the same extent as this particular piece of research. In a YouTube video shared by Dr Mike Israetel, who holds PhD in Sport Physiology, and sport scientist PhD Dr Milo Wolf, the two experts discussed the findings of the study which was published in Medicine & Science in Sports and Exercise. Group 1 (Low Volume): 22 sets of quad training per week, split evenly over 2 workouts. Group 2 (Medium Volume): 22 sets of quad training, adding 4 sets of weekly quad training every 2 weeks, resulting in 42 sets per week.
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