Simbiosis Training
Hypertrophy · Science library
Weekly volume for muscle growth
The number of effective sets per muscle drives hypertrophy, but more volume doesn't always mean better results.
What the evidence says
- A common starting point is roughly 8-12 sets per week.
- Every set should keep full range, control and enough effort.
- Only add volume if you're recovering and progress has stalled.
How to apply it today
Start with the minimum dose that produces progress. Add one set to a priority muscle, not to your whole routine at once.