More weekly sets can produce more growth on average, but the benefit has diminishing returns and the recoverable amount varies. Count challenging sets that meaningfully train the glutes, start with a dose you can progress, and add work only when recovery and performance support it.
Count the work honestly
A hard set of hip thrusts clearly counts. A hard squat or split squat can also count even though other muscles contribute. Warm-ups and very easy activation drills should not be counted the same as challenging working sets.
Start below your maximum
A moderate starting dose leaves room to learn the movements and identify soreness, fatigue, and performance trends. Jumping to a high-volume influencer routine can create fatigue before you know whether fewer sets would have worked.
Adjust according to what your log shows
Consider adding a small number of sets when performance is progressing, soreness resolves, and the current workload feels manageable. Reduce or redistribute work when technique, motivation, joint comfort, or performance deteriorates repeatedly.
There is one perfect set number for every person.
Research gives population-level trends; your useful dose depends on training status, set quality, exercise selection, and recovery.
References
These sources support the explanations above. They cannot replace individual medical, nutrition, or training advice.
- Pelland et al. (2026), resistance-training dose response Meta-regression
- Currier et al. (2023), resistance-training prescription network meta-analysis Systematic review and network meta-analysis
- American College of Sports Medicine 2026 resistance-training position stand Position stand
- Grgic et al. (2022), failure versus non-failure training Systematic review and meta-analysis