Uploaded May 2026 | Updated September 2026, 2 weeks ago
Are you actually counting your sets correctly?
You log your chest sets during the bench press, but what about your triceps?
A new meta-analysis by Remmert et al. highlights that during every compound lift, such as the bench press, shoulder press, or dips, the triceps play a meaningful role. They are not the primary movers, yet they still contribute enough to influence your total training volume. In other words, you might be training your triceps without even noticing.
This is where the concept of Fractional Sets becomes important, as described in the paper:
๐ Direct set = an exercise that directly targets the muscle
๐ Fractional set = indirect work from a compound lift (approximately half a set)
This matters because counting both direct and indirect work helps you reach the weekly training volume that actually drives results.
What the researchers recommend:
๐ชAim for 8-12 fractional sets per session to maximize hypertrophy, as gains tend to level off around 11 fractional sets. This doesnโt mean all sets must be fractional; combining direct and fractional work also works. For example, 5 direct sets + 6 fractional sets (equal to 3 full sets) give you 8 effective sets.
โก For strength, about two direct sets per session appear sufficient before benefits begin to diminish.
๐ฏMatch the exercise to the goal, since muscles respond differently to direct vs. indirect work.
Start programming your training with confidence using Muscle & Motion Strength Training.
Link in bio๐
Are you actually counting your sets correctly?
You log your chest sets during the bench press, but what about your triceps?
A new meta-analysis by Remmert et al. highlights that during every compound lift, such as the bench press, shoulder press, or dips, the triceps play a meaningful role. They are not the primary movers, yet they still contribute enough to influence your total training volume. In other words, you might be training your triceps without even noticing.
This is where the concept of Fractional Sets becomes important, as described in the paper:
๐ Direct set = an exercise that directly targets the muscle
๐ Fractional set = indirect work from a compound lift (approximately half a set)
This matters because counting both direct and indirect work helps you reach the weekly training volume that actually drives results.
What the researchers recommend:
๐ชAim for 8-12 fractional sets per session to maximize hypertrophy, as gains tend to level off around 11 fractional sets. This doesnโt mean all sets must be fractional; combining direct and fractional work also works. For example, 5 direct sets + 6 fractional sets (equal to 3 full sets) give you 8 effective sets.
โก For strength, about two direct sets per session appear sufficient before benefits begin to diminish.
๐ฏMatch the exercise to the goal, since muscles respond differently to direct vs. indirect work.
Start programming your training with confidence using Muscle & Motion Strength Training.
Link in bio๐
