The optimal weekly volume for offsetting muscle strength decline is 5 to 15 sets per muscle group, performed within the 30-80% of one repetition maximum range.

“The fact that you need to get sufficient volume, you need at least five sets to maintain and you probably need about 10 sets per muscle group in order to improve muscle.”

“But about five sets per week is what's required just to maintain your muscle. So think about that. If you're somebody who's kind of averse to resistance training, you are going to lose muscle size and strength. Your metabolism will drop. Your posture will get worse. Everything in the context of nerve to muscle conductivity will get worse over time, unless you are generating five sets or more of this 30% to 80% of your one repetition maximum per week.”

“So we can make this simple. Perform anywhere from 5 to 15 sets of resistance exercise per week, and that's per muscle, and that's in this 30% to 80% of what your one-repetition maximum. That seems to be the most scientifically supported way of offsetting any decline in muscle strength if you're working in the kind of five set range and in increasing muscle strength when you start to get up into the 10 and 15 set range.”

“it's vital that you perform at least five sets of resistance training per muscle per week.”

“There is very good literature to suggest strength maintenance can be done in as little as five sets per week for a very long time, really up to eight-plus weeks if you do a little bit.”

“It appears that five sets per week in this 30% to 80% of the one repetition maximum range is what's required just to maintain your muscle.”

“Perform anywhere from 5 to 15 sets of resistance exercise per week. That's per muscle. That's in this 30 to 80% of what your one repetition maximum. That seems to be the most scientifically supported way of offsetting any decline in muscle strength.”

“making sure the minimum effective dose in my mind for muscle maintenance is about 10 sets per muscle group per week”