Final answer:
While individual responses can vary, research typically supports performing 2 to 4 sets per muscle group to maximize muscle gains for both untrained and trained individuals, with trained individuals possibly benefiting from the higher end of this range.
Step-by-step explanation:
The question of how many sets performed per muscle group elicited the most gains in both trained and untrained individuals is related to resistance training and hypertrophy (muscle building). Research on resistance training volume and muscle hypertrophy indicates that performing more sets is generally associated with greater muscle gains, although the response can vary by individual based on factors like genetics, diet, and rest.
For untrained individuals, starting with 2-3 sets can be effective for promoting muscle growth as they adapt to the new stimulus. Trained individuals, having adapted to a degree of resistance training, may require higher volume, often around 3-4 sets to continue making progress. There is no universal answer as individual responses to training volume can vary widely, but generally speaking, multiple sets (over 1 set) are beneficial for muscle growth.
It’s important to note that recovery, nutrition, and the intensity of each set play critical roles in gaining muscle as well. Consistency and progressive overload over time are key factors in eliciting muscle growth.