Not necessarily. In fact, new research from Florida Atlantic University’s Muscle Physiology Lab suggests otherwise. According to the findings, building strength and muscle isn’t about training harder—it’s about training smarter.
Published in the sport and exercise science preprint journal SportRχiv, the study analyzed data from dozens of previous resistance training trials and reclassified sets into two distinct categories: “direct" sets, which targeted the exact movement or muscle being measured—like squats for leg strength—and “fractional” sets, which worked the same muscle group, but less directly (think: leg press for leg size).
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For strength gains—meaning you're simply trying to get stronger—the sweet spot was just two direct sets per session. If your goal is muscle growth, however, you could benefit from up to 11 fractional sets per session. Beyond that, more isn’t necessarily better.
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Wait, What's a Set?
As Planet Fitness explains: “If your goal is to complete 20 pushups, you might break your workout up into two sets of 10 reps. This can help you effectively pace yourself.”
Confused by the "direct" and "fractional" lingo? Here's how to think about it: If your goal is building leg muscle, a squat would be considered "direct" because it works your whole lower body in a very targeted way.
Or, think of it like cooking. If your goal is to make spaghetti, boiling the pasta is a direct action—it’s essential and clearly moves you toward the final dish. Grating cheese or setting the table still contributes to the meal, but they’re not as directly tied to cooking the pasta itself. Those are fractional actions. It's the same idea with exercises.
How to Train Smarter, Not Harder, According to Trainers
While these findings are promising, it’s important to take any new research, especially a preprint, with a grain of salt. (Preprints haven’t yet been peer-reviewed or published in scientific journals that vet the methods and conclusions.)
Is less really more? It absolutely can be. "This paper adds to a growing body of research that suggests that if we want to maximize our muscle strength, we don’t have to do very many sets," says Luke Carlson, CPT, ACSM-EP,a fitness trainer, exercise physiologist and CEO and founder of Discover Strength. "Two sets for a muscle group really can maximize our muscle strength."
Translation? "This study shows you can make meaningful progress with minimal volume, which is great news for beginners and busy people. But for long-term strength development, most people will eventually need more volume," Ramos explains.
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Is there really a "limit" for muscle growth?
"The first 'set' of ringing out the towel will probably eliminate 75% of the water. A second will likely eliminate another 20% of the water, and anything additional will give just a few percentage points of moisture reduction," he says. "The same is true with additional sets. Most of our [muscle growth] improvements are stimulated in the first one to two sets we do for a muscle group."
So while the study landed on 11 sets, the real answer varies. It's likely somewhere in that range but truly depends on each individual
How can you tell when you've hit the point of “diminishing returns"?
"Look at your recovery," says Ramos. "If you’re adding more sets but your strength or energy is plateauing—or worse, going backward—you’ve likely gone past your threshold. I always say: if you’re adding more, you better be recovering more."
Training smarter, not harder, when you're short on time
Pressed for time? You can still apply this approach. "Perform 10 to 12 exercises covering all of the major muscle groups with 1 to 2 sets per exercise," says Carson. "For each exercise, aim for 8 to 12 reps to the point of muscle failure or very close to failure. This can be completed in 30 minutes to 45 minutes."
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Sources
Is There Too Much of a Good Thing? Meta-Regressions of the Effect of Per-Session Volume on Hypertrophy and Strength. SportRχiv.Everything You Need to Know About Reps and Sets. Planet Fitness.Luke Carlson, CPT, ACSM-EP, a fitness trainer, exercise physiologist and CEO and founder of Discover StrengthJesse Ramos Jr.,CPH, CHC, a certified health coach and fitness transformation specialist at BBT Fitness Read More Details
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