@coach_jakedoleschal: When untrained participants performed 4 sets of leg press 2x per week, they gained ~13% in quadriceps CSA over 12 weeks. However when they then performed 4 sets just once per week for another 12 weeks, they didn't grow more muscle but were just able to maintain what their gains. How do I use this in my programming? There is a growing body of literature that suggests 3, 4, or even 5 sets done once per week in lifters who aren't total beginners may not be enough to provide net growth over the course of a week, yet single sets done 2, 3, or 5 times per week is able to (I am not familiar with a study looking at single sets 4x per week, but I think its safe to assume that would also do the job!). Therefore, I always start by programming an exercise 2-3x weekly, and then add volume as needed, rather than programming more than a single set to an exercise just once per week.

Coach_jakedoleschal

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Wednesday 09 September 2026 06:59:07 GMT