High Volume vs. Low Volume: Which is Better for Muscle Gains

When it comes to optimising muscle growth, one of the most debated topics in the fitness industry is whether high-volume or low-volume training yields better results. The term “volume” in training generally refers to the total amount of work performed, typically calculated by multiplying sets, reps, and weight.

High-volume training consists of more sets and repetitions, while low-volume training utilises fewer sets but often with higher intensity or heavier weights. Both methods have their advocates, but scientific research can help clarify the benefits and drawbacks of each approach.

This article will dissect the nuances of high-volume and low-volume training, examine the impact on muscle hypertrophy, and present evidence-based recommendations to help you choose the best strategy for your muscle-building goals.

Understanding Training Volume

Training volume plays a crucial role in the process of hypertrophy (muscle growth). High-volume training is typically defined as performing more than three sets per exercise, often using moderate to lighter weights, allowing for higher repetition ranges.

Low-volume training, on the other hand, involves fewer sets (typically one to three) with heavier loads, leading to lower repetition ranges. Understanding the physiological impact of each approach on muscle growth is essential to making an informed decision about which may best suit your goals.

The Mechanisms Behind Muscle Growth

Muscle hypertrophy primarily results from three key mechanisms: mechanical tension, muscle damage, and metabolic stress. Each of these factors plays a different role in muscle development.

Mechanical tension refers to the force generated during muscle contraction, which is more effectively stimulated by lifting heavier weights in low-volume training. Muscle damage occurs when muscles are pushed beyond their limits, leading to microtears that subsequently repair and grow stronger. Finally, metabolic stress, often known as the “pump,” arises from exercises with moderate to high reps, where lactate and other metabolites accumulate, promoting hypertrophy (Schoenfeld, 2010).

Benefits of High-Volume Training

High-volume training is widely considered advantageous for muscle hypertrophy because of its emphasis on moderate loads and higher repetitions. This method allows for an accumulation of metabolic stress and provides ample time under tension (TUT), both of which are known to stimulate muscle growth.

High-volume training sessions also tend to burn more calories, making this approach beneficial for those looking to lose body fat while building muscle (Wernbom, Augustsson & Thomee, 2007).

Metabolic Stress and Muscle Hypertrophy

One of the primary mechanisms through which high-volume training promotes hypertrophy is metabolic stress. This form of stress encourages the release of anabolic hormones such as growth hormone and testosterone, both critical for muscle development (Schoenfeld, 2013).

Additionally, metabolic stress can lead to cell swelling, which has been shown to stimulate protein synthesis, an essential process for muscle growth (Schoenfeld, 2010).

Evidence for High-Volume Training

A study by Radaelli et al. (2015) found that high-volume training led to greater hypertrophy in resistance-trained individuals compared to low-volume training. Participants who engaged in high-volume sessions saw significantly greater muscle cross-sectional area and thickness, providing a solid case for high-volume workouts as an effective strategy for those aiming to build size.

Moreover, a meta-analysis by Schoenfeld et al. (2017) concluded that performing multiple sets, as opposed to single sets, significantly enhances muscle growth, with higher volumes yielding better outcomes for hypertrophy in trained and untrained individuals alike.

Drawbacks of High-Volume Training

While high-volume training can be effective, it also comes with potential downsides. One of the main issues is the risk of overtraining, especially if the volume is increased too quickly without adequate recovery.

High-volume sessions can lead to muscle soreness and fatigue, increasing the likelihood of injuries if performed excessively. Additionally, the time commitment required for high-volume sessions is often greater, which may not be ideal for individuals with limited time.

Overtraining and Recovery Concerns

A high training volume can increase the risk of overuse injuries, particularly if not balanced with sufficient recovery periods. Overtraining can lead to symptoms such as fatigue, mood disturbances, and decreased immune function, all of which can hinder muscle growth (Meeusen et al., 2013).

Moreover, when fatigue accumulates, it can limit performance in subsequent workouts, potentially impeding progress.

Practical Limitations

Another limitation of high-volume training is the time required to complete workouts. For individuals balancing a busy schedule, high-volume sessions may be challenging to maintain consistently, potentially impacting adherence over time.

Research suggests that consistency in training is crucial for achieving long-term hypertrophy, meaning that any approach that compromises regularity may be counterproductive (Fisher, Steele & Smith, 2017).

Benefits of Low-Volume Training

Low-volume training involves fewer sets and repetitions but typically uses heavier loads. This approach is beneficial for individuals aiming to improve strength and muscle density rather than maximal hypertrophy.

Low-volume sessions place a greater emphasis on mechanical tension, which is one of the primary drivers of muscle hypertrophy, making this method particularly effective for strength gains (Campos et al., 2002).

Mechanical Tension and Strength Gains

Low-volume training maximises mechanical tension due to the use of heavier weights. Research shows that training with heavier loads (above 75% of one’s one-repetition maximum) increases muscle fibre recruitment, especially of type II fibres, which have a higher growth potential (Campos et al., 2002). This makes low-volume training particularly effective for building strength, with studies indicating that it can also promote hypertrophy, although perhaps not to the same extent as high-volume approaches.

Evidence for Low-Volume Training

A study by Schoenfeld et al. (2014) found that low-volume, high-intensity training was effective for improving strength and elicited modest increases in muscle thickness. This suggests that low-volume training can be beneficial for hypertrophy when combined with high-intensity loads. Additionally, research by Mangine et al. (2015) showed that individuals performing lower volumes but lifting heavier weights experienced comparable muscle gains to those training with higher volumes, provided the intensity was adequately high.

Drawbacks of Low-Volume Training

While low-volume training has clear benefits for strength and can contribute to muscle growth, it may not be as effective for hypertrophy as high-volume training due to the limited time under tension and metabolic stress. Lower volumes can result in reduced muscle endurance and may lead to imbalanced development if not supplemented with occasional higher-volume sessions.

Limited Time Under Tension

Time under tension is a significant factor in muscle hypertrophy, and low-volume training naturally provides less of it. By focusing on heavier weights and fewer reps, low-volume training may miss out on the hypertrophic benefits associated with prolonged muscle contraction. Research suggests that longer time under tension, often achieved through higher rep schemes, stimulates greater protein synthesis (Burd et al., 2010).

Potential for Strength Plateau

Another limitation of low-volume training is the potential for strength plateaus, particularly if volume remains low over extended periods. Regularly incorporating progressive overload—gradually increasing either the volume or the weight lifted—is essential for continuous muscle growth. With low-volume training, the reduced number of reps and sets may make it more challenging to sustain progressive overload, limiting long-term muscle development.

Which Approach is Best for Muscle Gains?

The optimal volume for muscle gains is likely dependent on several factors, including training experience, goals, and individual physiology. Beginners may respond well to either method, as muscle adaptation tends to occur rapidly in those new to resistance training. However, for intermediate and advanced trainees, the evidence suggests that a combination of high- and low-volume training can be most beneficial.

Periodisation and Blending Volume Approaches

One effective strategy is to periodise training by alternating between high and low volume. Known as periodisation, this approach allows individuals to enjoy the benefits of both methods while reducing the risk of overtraining. For instance, a training cycle might involve high-volume training for three weeks followed by one week of low-volume, high-intensity sessions. Research indicates that periodised programmes lead to greater muscle hypertrophy and strength gains compared to non-periodised programmes (Rhea et al., 2002).

Individualised Training Programmes

Finally, it’s important to recognise that training volume should be tailored to individual needs. Factors such as recovery capacity, lifestyle, and genetics play a role in determining how much volume one can effectively handle. Consulting with a fitness professional and listening to your body’s signals can help optimise training volume for maximal muscle gains.

Conclusion

The debate between high-volume and low-volume training ultimately depends on individual goals and needs. High-volume training appears to be more effective for hypertrophy due to increased time under tension and metabolic stress. Low-volume training, on the other hand, is more suited to those prioritising strength gains and mechanical tension. Incorporating both methods in a periodised plan may yield the best results for muscle growth, allowing for balanced development and preventing plateaus. It’s essential to monitor your recovery and adjust training volume as needed to maximise gains while avoiding overtraining.

Key Takeaways