Effect of resistance training set volume on upper body muscle hypertrophy: are more sets really better than less?
Cauê Vazquez La Scala TeixeiraYuri MotoyamaPaulo Henrique Silva Marques de AzevedoAlexandre Lopes EvangelistaJames SteeleDanilo Sales BocaliniPublished in: Clinical physiology and functional imaging (2017)
The analysis suggests that, statistically, high set volumes (≥3) are not significantly better than low set volumes (<3) in regard to UBMH in untrained subjects. For trained subjects, the literature is lacking in well-designed studies comparing low and high training volumes, as well as analysing upper and lower body muscles separately. Therefore, it is not possible to conclude that high volume of sets offers better results than low volume of sets for UBMH, and vice versa.