The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains

Pelland, Remmert, Robinson, Hinson, Zourdos · 2026 · Sports Medicine 56(2):481–505

What this work gives Aellic

Meta-regression: “a 0.24 % increase in hypertrophy (95 % CrI: 0.15, 0.33) per additional set at the average ‘fractional’ weekly volume of 12.25 sets”.

Correction of 25 July 2026

The addition “10+ sets per muscle per week is the accepted guideline” does NOT appear in the paper. Its Table 3 names 4 weekly sets as the minimum effective dose and 5–10 as the range of highest efficiency — so the efficient corridor sits rather BELOW 10. Previously filed as “pelland2024”: that is the year of the SportRxiv preprint (doi 10.51224/SRXIV.460); the peer-reviewed version appeared in 2026.

The entry on the register was wrong. It was not replaced but kept, with what holds instead standing next to it.

Where this sits in the engine

1 declared site: constants and thresholds in the code that point at this entry.

Training Muscle growth — sets per muscle 1 site

Also in Training

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