Andrew Huberman· PhD
5-10 sets resistance training per muscle group 3-4X a week.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
5-10 sets resistance training per muscle group 3-4X a week.
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5-10 sets of resistance exercise per muscle group, per week. Intensity level of sets adjusts that +/- 4 sets.
And then it does appear that somewhere between five and 15 sets per week is going to be the thing that's going to work for most people.