Baz-Valle (2018) Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy A Systematic Review.
This systematic review examined whether counting the total number of sets performed to (or near) muscular failure is a valid and practical method for quantifying resistance‑training volume aimed at muscle hypertrophy. The authors searched PubMed and Scopus (up to May 2018), screened 2,585 records, and included 14 randomized controlled trials (n = 359 trained participants, primarily men aged 19‑34). Inclusion criteria required ≥6‑week interventions, ≥1 year training experience, and morphological outcomes measured by DXA, ultrasound, ADP, MRI, or skinfolds. The review compared studies that manipulated (a) total sets while holding repetition range and frequency constant, (b) repetition range while holding sets constant, (c) training frequency while holding sets constant, and (d) volume load (sets × reps × load). Findings indicated that when the repetition range lies between 6 and 20+ reps, matching the total number of sets to failure (or within ~3 reps in reserve) yields comparable hypertrophic outcomes across different loads and frequencies, supporting total sets as an adequate volume metric. Evidence for volume load as a quantification method was mixed, with some studies showing equivalence when VL was equated, but others reporting no added benefit. Quality assessment (PEDro scores 3‑5, average 4.4) and methodological limitations (small sample sizes, reliance on indirect body‑composition measures, focus on trained males) temper the strength of conclusions. The authors recommend practitioners use total sets to failure as a simple, reliable volume proxy for experienced athletes, especially when repetition ranges are 6‑20+ and other variables are held constant, while acknowledging the need for further research on optimal set numbers and applicability to broader populations.
Topics
Total Sets to Failure as a Core Volume Metric
The central claim that counting the total number of sets performed to (or near) muscular failure provides an adequate, practical way to quantify training volume for hypertrophy.
Systematic Review Methodology and Inclusion Criteria
Details of the PRISMA‑guided literature search, databases used, screening process, and strict eligibility thresholds (RCTs, ≥6 weeks, trained adults, morphological outcomes).