The ideal training volume for muscle growth remains a hotly contested debate. While some argue that excessive volume leads to overtraining and hinders progress, others advocate pushing boundaries to unlock maximum gains.
On Aug. 21, 2024, Dr. Mike Israetel, Ph. D. in Sport Physiology, and Dr. Milo Wolf, Ph.D. in Sport Science, delved into the relationship between training volume and muscle growth.
Key Takeaways
Ten weekly sets per muscle group yield 40% of potential muscle growth.
Doing over 10 sets per week significantly improves the rate of muscle growth.
Doubling training volume from 10 to 20 sets can boost muscle growth by 50%.
Doing up to 32 weekly sets per muscle group won’t increase risk of overtraining.
Progressively increase training volume based on rate of recovery.
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Israetel highlights that one to three weekly sets per muscle group is a good starting point for beginners. This will result in noticeable gains, though it may not maximize muscle growth potential. Experienced lifters could aim for four weekly sets per muscle group for consistent muscle gains.
“The general conceptual understanding of volume and hypertrophy so far has been an inverted-U relationship,” Wolf said. The theory suggests that there’s an optimal amount of volume beyond which additional increases lead to diminishing returns or even negative effects.
However, a meta-analysis of 15 studies supports a dose-response relationship between volume and hypertrophy, where more volume generally leads to more muscle growth, even in well-trained individuals. This challenges the notion that advanced athletes are more susceptible to overtraining at higher volumes. (1)
More volume is probably one of the most reliable turn dials we have for hypertrophy.
As you gain more lifting experience, gradually increasing your training volume can help maximize hypertrophy. Wolf notes that doubling your training volume from 10 to 20 sets per week per muscle group can result in a 50% increase in muscle growth.
“You’re doing 100% more volume for 50% more growth,” said Wolf. These results hold true for training volume ranging between five and 35 sets.
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No concrete scientific evidence indicates a specific volume upper limit for optimal hypertrophy results. Conversely, research shows that high-volume training comprising 32 weekly working sets per muscle group can be more effective than 16 sets per week. (2)
The research indicates volume requirements probably don’t change a ton as you become more trained.
The optimal training volume for maintaining muscle mass is generally lower than required for maximizing hypertrophy. However, it can vary significantly depending on individual factors and training experience.
Listening to the body is crucial for optimizing recovery and avoiding overtraining. Signs of overtraining include chronic muscle soreness and fatigue, reduced strength, and loss of motivation to train.
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References
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197
Brigatto, F. A., Lima, L. E. M., Germano, M. D., Aoki, M. S., Braz, T. V., & Lopes, C. R. (2022). High Resistance-Training Volume Enhances Muscle Thickness in Resistance-Trained Men. Journal of strength and conditioning research, 36(1), 22–30. https://doi.org/10.1519/JSC.0000000000003413
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