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A Pamela Fortner, NASM Elite Trainer , Fitness, answered. When foam rolling, you should stay on the tender spot for at least 30 seconds or until you feel less tension in that spot. It may take a few sessions with your roller before the adhesion is totally gone, but the tenderness should begin to go away.
1 So, 12 sets for each muscle done once per week = a total weekly volume of 12 sets. Mission accomplished.  If you were to train each muscle group 3 times per week, you would need to do about 4 sets for each muscle during each of those 3 weekly workouts.