A new pre-print study reveals that shorter, more intense strength training sessions with heavier weights can lead to greater muscle gains than longer workouts with lighter weights. The findings suggest that even just two to three focused sets per session can stimulate significant muscle growth.
Researchers analyzed dozens of existing studies to understand how training volume affects muscle and strength. They discovered that while more sets can help, the benefits for muscle growth level off after about 11 sets per session. For building strength, the advantages plateau after just two direct sets of a single movement.
"The lower amount of reps you do, the higher weight you should use," says Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab. "Stressing your muscles more can build more lean muscle." The study indicates that lifting heavier for a shorter time effectively stresses muscle fibers, leading to better results.
For most people, aiming for 8 to 12 reps per set with a weight that challenges good form is effective. The research aligns with current guidelines recommending strength training at least two days per week, offering an efficient solution for those with limited time.