What’s the secret sauce for building muscle? Ask any gym enthusiast, and you’ll hear terms like “progressive overload,” “intensity,” or even “genetics.” But when it comes down to the most critical variable for hypertrophy, volume often takes the crown. The number of sets you perform per muscle group each week plays a starring role in your muscle-building journey.
Recently, researchers delivered a goldmine of insights in the most comprehensive meta-analysis to date, examining the relationship between training volume and hypertrophy. With over 1,000 participants across 35 studies, it’s the most robust evidence we have so far. Let’s dive deep into the findings and uncover what they mean for your gains.
The information for this article can be seen in the video below, taken from YouTube channel House of Hypertrophy.
The studies referenced throughout the article can be seen here:
Eccentric exercise per se does not affect muscle damage biomarkers: early and late phase adaptations
What is Training Volume?
- Definition: Volume is essentially the total number of working sets you perform for a specific muscle group each week.
- Why It Matters: Volume is a cornerstone of muscle growth, reflecting the cumulative workload placed on your muscles.
- Working Sets: These are sets performed near or to failure, where the effort is maximized to stimulate muscle fibers.
Before we get into the science, picture this: your biceps don’t just grow because you did 10 reps of curls once. It’s the repeated and consistent application of stress—spread across sets and weeks—that sparks hypertrophy. This is where the concept of training volume shines.
The New Meta-Analysis on Muscle Hypertrophy
- 35 studies, 1,000+ participants
- Focused on volume and hypertrophy
- Key variables: weekly sets, failure proximity, and rest intervals
This groundbreaking study analyzed the effects of training volume on muscle growth, answering age-old questions like: How many sets are enough? and Is there such a thing as too much volume? The findings revealed that more sets generally result in more growth, but the relationship isn’t linear. Diminishing returns kick in at higher volumes.
Counting Sets: Direct, Indirect, and Fractional Methods
Not all sets are created equal, and this meta-analysis introduced a new way of counting them.
Direct vs. Indirect Sets
- Direct Sets: Target a specific muscle as the primary mover (e.g., bicep curls for biceps).
- Indirect Sets: Engage the muscle as a secondary mover (e.g., biceps during rows).
Fractional Method: A Game-Changer
- Counts indirect sets as half a direct set.
- Example: 3 sets of rows + 3 sets of curls = 4.5 total sets for biceps.
- Why It Works: Indirect sets contribute to muscle growth but aren’t as effective as direct sets. This method provides a more realistic estimate of total volume.
The researchers found that the fractional method best explained hypertrophy outcomes, outperforming simpler methods like counting all sets equally or ignoring indirect sets entirely.
The Relationship Between Weekly Sets and Muscle Growth
- Best Fit Model: A square root model.
- Key Insight: Growth increases with volume, but at a diminishing rate.
- Weekly Sets: Gains continued to increase up to 43 weekly sets per muscle group. Yes, 43!
Imagine doing 43 sets just for biceps each week. It sounds intense, right? That’s because it is. While more sets mean more growth, the benefits taper off significantly after about 20-25 sets, with the later sets being about a third as effective as the initial ones.
Ivanka Trump Ditches Cardio for THIS Workout and She Swears By It
Diminishing Returns of High-Volume Training
- Analogy: “Squeezing an orange” — more effort yields less juice over time.
- Graph Insights: Initial sets provide substantial gains, but additional sets have less impact.
- Over 25 Sets: Greater uncertainty due to limited studies.
For practical purposes, the authors caution against pushing volume excessively. While 43 sets might sound optimal on paper, it’s an outlier. For most, aiming for 10-20 weekly sets per muscle group strikes a balance between effectiveness and manageability.
The Role of Muscle Swelling and Rest Intervals
Muscle Swelling: Real Growth or Temporary?
- Post-Workout Swelling: Muscle size increases due to fluid buildup, potentially skewing short-term hypertrophy measurements.
- The Repeated Bout Effect: Over time, swelling decreases as the body adapts, making long-term hypertrophy assessments more reliable.
4 Unusual Bodyweight Exercises to Lose Weight
Rest Intervals: Does Timing Matter?
- Longer Rest: Better for hypertrophy when set numbers are low.
- Shorter Rest: Allows for higher volumes but may compromise individual set quality.
Interestingly, some evidence suggests that shorter rest intervals could be beneficial for achieving high training volumes. However, more data is needed to confirm these findings.
Practical Recommendations for Training Volume
Here’s what you should consider when planning your workouts:
- Start with the Basics
- Perform 10-20 weekly sets per muscle group.
- Focus on working sets near failure.
- Optimize Exercise Selection
- Choose exercises that target muscles effectively and align with your goals.
- Include both compound and isolation movements.
- Gradually Increase Volume
- Add sets over time as your body adapts.
- Don’t jump to extreme volumes without preparation.
- Experiment with Rest Intervals
- Use shorter rests for higher volumes and longer rests for lower volumes.
- Track Your Progress
- Monitor performance and adjust set numbers based on results.
- Consider Specialization
- Focus on one or two muscle groups with higher volumes to test your limits without overloading your entire body.
How Many Times a Week Should You Train Each Body Part for Maximum Muscle Growth
Conclusion
The new meta-analysis sheds light on the complex relationship between training volume and hypertrophy. While higher volumes can lead to more growth, the returns diminish after a point, and quality always trumps quantity. Remember, your individual needs, goals, and recovery capacity matter most.
Maximizing muscle growth isn’t just about piling on sets; it’s about doing what works for you. Start with 10-20 sets per week, monitor your progress, and tweak your training volume as needed. And don’t forget: rest, nutrition, and consistency are equally vital.
Looking to elevate your fitness game? Experiment with these findings and see how your body responds. After all, science is great, but your results will always be your best teacher.
10 Things Gym Beginners Should Think About When it Comes to Training
image sources
- Lat pulldow: ŞULE MAKAROĞLU on Unsplash
- Man and barbell (2): Anastasia Shuraeva on Pexels
- Shredded Man: Pikx By Panther on Pexels
