Use weekly training volume as a hypertrophy target: for most muscle groups, aim for roughly 10 working sets per week at the low end, with 15–20 sets being a stronger default for many lifters. More advanced trainees may benefit from pushing toward 20–25 sets if recovery is good. This volume range helps provide enough stimulus for muscle growth while still allowing recovery between sessions.
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“the more realistic number that most people, especially if you're
[00:32:37] advanced or even intermediate, is more like 15 to 20 working sets per week.”
Andrew Huberman · Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin · Sep 24, 2026 · 30:18 · YouTube ↗