OUR BLOG

Here are five of the most impactful studies from 2024, each offering practical ways to optimize your workouts and achieve better results without wasting a second.

1. Fractional Sets: The Key to Accurate Volume Tracking

Measuring training volume accurately is a cornerstone of effective programming, but are we counting all sets equally? According to a systematic review published on SportRχiv, fractional sets offer a better way to measure volume. Fractional sets refer to exercises that indirectly stimulate a muscle, counting them as 0.5 sets rather than full sets.

Dr. Wolf explains, “When you’re quantifying your own volume, you can count it however you want, but probably the most accurate way based on the research is to use a fractional system for exercises that indirectly train the muscle you’re trying to grow.”

Example:

Let’s say your goal is to hit 12 sets per week for biceps. Instead of doing all 12 sets with isolation exercises like bicep curls, consider how your other lifts contribute:

Perform 3 sets of pull-ups. Since pull-ups indirectly engage your biceps, count those as 1.5 sets (3 x 0.5).
Add 4 sets of barbell rows. These would count as 2 sets (4 x 0.5).
Now you only need 8.5 more sets of direct biceps work. Split that between dumbbell curls (4 sets) and hammer curls (4 sets).

By including fractional sets, you’re more efficient, avoiding redundant bicep work and still hitting your growth target.

Takeaway: To accurately monitor your weekly training volume, count indirect exercises like rows or deadlifts as half-sets for the muscles they engage secondarily.

2. High-Volume Training for Maximum Growth

Wondering how much volume you really need to grow? The same review uncovered that training with 20-30 sets per muscle group per week yields the best hypertrophy results. Beyond this range, the returns diminish, meaning extra sets might not give you extra muscle.

“Personally, this volume research just makes me way more comfortable pushing volume for all muscle groups to around 20 to 30 weekly sets,” says Dr. Wolf.

Example: If your goal is 25 sets per week for chest, break it down across multiple workouts to avoid overtraining in a single session:

Day 1 (Push Day): Bench press (4 sets), incline dumbbell press (3 sets), and cable flyes (3 sets). Total = 10 sets.
Day 3 (Upper Body Day): Incline bench press (4 sets), dumbbell flat press (4 sets), and pec deck (3 sets). Total = 11 sets.
Day 5 (Chest Isolation Focus): Weighted push-ups (4 sets). Total = 4 sets.

Spreading volume across 2-3 sessions prevents fatigue and ensures consistent intensity, which is critical for growth.

Takeaway: For optimal muscle growth, aim to complete 20-30 sets per week for each muscle group.

3. Short Rest Periods That Don’t Sacrifice Gains

Short on time but still want to maximize results? Research published in Frontiers in Sports and Active Living shows that resting 60-120 seconds between sets is the sweet spot for hypertrophy. Resting less than 60 seconds can hinder muscle growth, while longer breaks may extend your workout unnecessarily.

Dr. Wolf breaks it down: “We found that shorter rest times were worse for growth, but only if they were under 60 seconds. I’ve been resting just 60 to 90 seconds for upper body or isolation exercises, and closer to 90 or 120 seconds for lower body or compound exercises.”

Example: If you typically rest for 3 minutes between sets, use a stopwatch to reduce downtime:

During upper body isolation exercises like bicep curls or lateral raises, rest for 60-90 seconds.
For compound movements like squats, deadlifts, or bench press, take 90-120 seconds to recover fully while keeping workouts efficient.
Track your workout duration. If a 60-minute session turns into a 45-minute one without sacrificing performance, you’ve found your sweet spot.

This approach saves time while keeping rest periods long enough to sustain performance.

Takeaway: Stick to rest periods between 60-120 seconds depending on the exercise type to balance time efficiency and gains.

4. Supersets: A Time-Saving Training Hack

If you’re looking to save time without compromising muscle growth, supersets could be the solution. A study led by Dr. Wolf compared traditional straight sets to antagonist supersets (e.g., pairing biceps curls with triceps extensions) and found similar results for muscle growth, strength, and endurance.

The difference? The superset group finished their workouts 30-50% faster. “Since the study came out, I’ve been supersetting exercises a lot more,” says Wolf. “We now have four studies showing supersets can build just as much muscle while saving a significant amount of time.”

Example: Let’s say you’re pressed for time but still want to hit multiple muscle groups. Pair antagonist muscles for supersets:

Biceps + Triceps: Alternate between dumbbell curls (10-12 reps) and triceps rope pushdowns (10-12 reps). Perform 3 sets of each with minimal rest between exercises.
Chest + Back: Pair incline dumbbell presses with lat pulldowns. Complete 8-10 reps for each, immediately switching to the next. Rest 90 seconds after both.
Legs: Combine Romanian deadlifts with leg extensions. Target 12-15 reps per exercise and repeat for 3 sets.

You’ll save 30-50% of your time compared to performing each exercise in straight sets while maintaining muscle activation and intensity.

Takeaway: Use antagonist supersets in your routine to cut training time in half without losing results.

5. Stretch-Focused Training for Superior Hypertrophy

Stretch-focused exercises are generating buzz in the fitness world—and for good reason. Research shows that training in a stretched position can lead to enhanced muscle growth. For example, a 2024 study found that focusing on the stretched phase of an exercise led to 43.3% greater relative muscle growth in the calf muscle compared to other methods.

Dr. Wolf points out, “Focusing on a stretch is a winning strategy, and there’s a fair bit of evidence to suggest you grow more muscle by doing so.” Exercises like Romanian deadlifts and lengthened partial reps place greater emphasis on the stretch, making them valuable additions to any routine.

Example: Add exercises that emphasize the stretched phase of the movement for maximum hypertrophy:

Hamstrings: Use Romanian deadlifts, focusing on the bottom half of the lift. Pause at the stretch for 1-2 seconds before returning to the starting position. Perform 3-4 sets of 8-10 reps.
Chest: During dumbbell flyes, lower the weights slowly to the stretched position, allowing your pecs to fully lengthen before bringing them back up. Perform 3 sets of 10-12 reps.
Calves: In standing calf raises, spend extra time at the bottom of the movement. Hold the stretch for 2-3 seconds before pushing up. Perform 4 sets of 15-20 reps.

Focusing on the stretch can increase muscle activation and growth, particularly in stubborn muscle groups.

Takeaway: Prioritize exercises that emphasize the stretch phase to unlock greater gains.

Final Thoughts

The research from 2024 offers a clear message: smarter training yields better results. From fractional sets to stretch-focused techniques, these findings provide valuable tools for anyone looking to improve their approach to muscle building.

Whether you’re new to the gym or a seasoned lifter, incorporating these evidence-based strategies can help you train more efficiently, maximize your gains, and save time. As Dr. Wolf reminds us, “Science is here to make training smarter—not harder.” What strategies are you excited to try? Let us know how they work for you.