New Study: How Many Sets Should You Train for Lower Body Muscle Growth

Understanding the optimal number of sets to perform in your workout routine is crucial for maximizing muscle hypertrophy, especially if you want to experience lower body muscle growth.

New research continually adds to our knowledge, offering insights into how set numbers and exercise types can influence muscle growth. Three recent studies provide valuable data on these aspects, particularly concerning the calves, hamstrings, and superset training methods.

The information for this article is largely based on a video shared by YouTube channel House of Hypertrophy. For a full list of the research taken into consideration for this article, please refer to the bottom of the page at the “bibliography” part.

Many Sets Should You Train for Lower Body Muscle Growth

Calf Muscle Growth: How Many Sets Are Optimal?

Much of the existing research on set numbers has focused on the quads, triceps, and biceps. However, a recent study has shifted the spotlight to the calves, a muscle group notoriously difficult for many to develop. This study involved 61 untrained women who performed the straight-leg calf raise exercise three times per week over six weeks.

Participants were divided into three groups, each performing different weekly set totals:

Group 1: 2 sets per session (6 sets per week)
Group 2: 3 sets per session (9 sets per week)
Group 3: 4 sets per session (12 sets per week)

Each set consisted of 15-20 repetitions to momentary failure, with weights increased as participants gained strength to maintain the rep range. Results showed that the group performing 12 weekly sets experienced the greatest muscle growth, followed by the 9-set group, and finally the 6-set group. Specifically, the 12-set group saw a 73.9% greater growth than the 6-set group and 17.6% more growth than the 9-set group.

This study aligns with a meta-analysis indicating that nine or more weekly sets per muscle group produce greater hypertrophy than fewer sets. It’s important to note, though, that significant growth can still be achieved with fewer than nine sets, especially for untrained individuals.

Training Hamstrings: The Importance of Muscle Length

Another study focused on the impact of training muscle length on hypertrophy, specifically in the hamstrings. The study involved 42 previously untrained men divided into two groups:

Group 1: Performed Nordic hamstring curls (controlled lowering only repetitions)
Group 2: Performed seated leg curls with a lowering overload technique (lifting the weight with both legs and lowering with one)

The seated leg curl group, which trained the hamstrings at a longer muscle length, experienced 63.6% greater hypertrophy compared to the Nordic curl group. This result underscores the significance of training muscles at longer lengths for enhancing muscle growth.

Supersets: Efficient and Effective Training

Supersets, involving two exercises performed back-to-back with minimal rest, are an efficient way to reduce workout time without compromising muscle growth. A recent study examined the effectiveness of antagonist supersets (training opposing muscle groups) in 43 trained individuals. Participants performed these supersets twice a week for eight weeks, with exercises including lat pulldowns paired with Smith machine bench presses, leg curls with leg extensions, and biceps curls with pushdowns.

The superset group completed their workouts 36% faster than the traditional set group, without any significant difference in training performance or muscle growth. Despite participants finding supersets more challenging, the muscle growth outcomes were similar, indicating that supersets are a time-efficient alternative to traditional sets.

Practical Takeaways for Your Training

Based on these studies, here are some practical recommendations for structuring your workouts to maximize muscle hypertrophy:

Weekly Sets: Aim for at least 9 to 12 weekly sets per muscle group. If you’re an untrained individual, fewer sets can still yield significant growth. As you progress, consider increasing your weekly sets to between 12 and 20 to potentially optimize hypertrophy.
Exercise Selection: Include exercises that train muscles at longer lengths. For example, seated leg curls for hamstrings or incline curls for biceps can be more effective than exercises performed at shorter muscle lengths.
Supersets: Incorporate antagonist supersets into your routine to reduce workout time without sacrificing muscle growth. This approach can be particularly useful if you have a tight schedule but still want to ensure comprehensive training.
Progressive Overload: Regardless of the number of sets, ensure you progressively increase the weight as you get stronger to maintain the desired rep range and continue stimulating muscle growth.

Bethany Shadburne performs a heavy front squat

In summary, to maximize muscle hypertrophy, aim for a minimum of 9 weekly sets per muscle group, include exercises that train muscles at longer lengths, and consider using antagonist supersets to make your workouts more efficient. As research evolves, staying informed about the latest findings will help you refine your training strategies and achieve better results.

By incorporating these evidence-based strategies into your training routine, you can optimize your muscle growth and achieve your fitness goals more effectively.

Key Takeaways Table

Aspect	Recommendation
Weekly Sets	At least 9-12 sets per muscle group
Exercise Selection	Include exercises training muscles at longer lengths
Supersets	Use antagonist supersets for time-efficient workouts
Progressive Overload	Increase weight progressively to maintain rep range