The video provides insights into the optimal number of sets for muscle growth, highlighting that performing between 5 to 30 sets is generally the most dependable range for achieving muscle growth for most individuals and muscle groups. This range is suggested as it balances effectiveness and efficiency, ensuring that most people can experience growth without overtraining or undertraining. The speaker notes that while performing fewer than 5 sets or more than 30 sets can still lead to muscle growth, the probability of achieving the best growth results is lower. In some cases, doing too few or too many sets might not yield significant growth, leading to potential dissatisfaction with the results. The discussion emphasizes the importance of understanding individual variability and the context of training to optimize muscle growth outcomes.