“Lifters focused on hypertrophy benefit more from higher training volumes than from lower training volumes.”

The main aim of this systematic review with meta-analysis was to analyze the dose-response relationship between training volume and muscle mass gains under moderate and high-volume conditions. After analyzing seven relevant studies, we found that, although a favorable trend towards high training volume exists (+20 sets per week per muscle group), there were no differences between moderate and high training volume responses for quadriceps femoris and biceps brachii hypertrophy. However, it appears that a high training volume is better to induce muscle mass gains in the triceps brachii.

(9) showed that moderate to high weekly training volumes (defined as set volume) are more effective for strength gains as compared with lower training volumes.

The findings indicate a graded dose-response relationship whereby increases in RT volume produce greater gains in muscle hypertrophy. Outcomes for weekly sets as a continuous variable showed a significant effect of volume on changes in muscle size (P = 0.002). Each additional set was associated with an increase in effect size (ES) of 0.023 corresponding to an increase in the percentage gain by 0.37%.

The posterior probability of the marginal slope exceeding zero for the effect of volume on both hypertrophy and strength was 100%, indicating that gains in muscle size and strength increase as volume increases. However, both best-fit models suggest diminishing returns, with the diminishing returns for strength being considerably more pronounced. The dose-response relationship between volume and hypertrophy appears to differ from that with strength, with the latter exhibiting more pronounced diminishing returns.

The dose-response relationship between proximity to failure and strength gain appears to differ from the relationship with muscle hypertrophy. Strength gains were similar across a wide range of RIR, while muscle hypertrophy improves as sets are terminated closer to failure. All models were adjusted for the effects of load, method of volume equating, duration of intervention, and training status.

Based on this umbrella review, we can state that at least 10 sets per week per muscle group is optimal, that eccentric contractions seem important, very slow...

Muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes. Marked increases in strength and endurance can be attained by resistance-trained individuals with just three 13-min weekly sessions over an 8-wk period, and these gains are similar to that achieved with a substantially greater time commitment.

These findings indicate that both HL and LL training to failure can elicit significant increases in muscle hypertrophy among well-trained young men. The purpose of this study was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects.

HIT had significantly greater muscular performance gains for 3 of 9 tested exercises compared with 3ST (p < 0.05) and larger effect sizes for 8 of 9 exercises.

Multiple meta-analyses have reported that the number of RT sets per muscle group per week has a positive dose–response relationship with muscle hypertrophy. The posterior probability of the marginal slope exceeding zero for the effect of volume on hypertrophy was 100%, indicating that gains in muscle size increase as volume increases, albeit with diminishing returns.

Outcomes for weekly sets categorised as lower or higher within each study showed a significant effect of volume on changes in muscle size (P = 0.03); the ES difference between higher and lower volumes was 0.241, which equated to a percentage gain difference of 3.9%. The findings indicate a graded dose-response relationship whereby increases in RT volume produce greater gains in muscle hypertrophy.

Research has typically suggested that high-load (HL) training elicits superior increases in strength and muscle fiber hypertrophy compared to lower-load high-volume (HV) training. This indicates that while volume is important for hypertrophy, load intensity also plays a significant role in the hypertrophic response.

Results: Low, moderate, and high-volume RT programs were all effective for muscle size adaptations. However, the high-volume training proved to be the strongest stimulus for hypertrophy development. Amirthalingam and colleagues summarize that to maximize hypertrophic training effects, the researchers recommend a training volume of 4-6 sets per exercise that is performed.

On average, hypertrophy appears to increase with increasing volumes of up to 6-8 hard sets in a single training session when taking long rests between sets. Updated meta-analytic data shows a logarithmic relationship between training volume and hypertrophy in a single session. Gains increase rapidly at small volumes and there is diminishing returns as you get to higher session volumes.

Recent meta-analyses indicate that optimal training volumes for hypertrophy generally fall between 4-10 sets per muscle group per week. A meta-analysis illustrating that participants performing 5 sets-10 sets per muscle group per week experienced significantly greater hypertrophic gains relative to those undertaking fewer sets.

For years now, the scientific consensus has leaned toward higher training volumes being better for muscle growth. Meta-analyses have consistently demonstrated this relationship.

A meta-analysis conducted by Brad Schoenfeld, Dan Ogborn, and James Krieger compared the effects of varying training volumes on muscle growth according to the current data and showed that there was a dose-response relationship between training volume and hypertrophy. In other words, the higher the volume, the more muscle hypertrophy occurs.

A meta-analysis by Schoenfeld et al. (2017) found that individuals performing 10+ sets per muscle group per week experienced significantly greater muscle growth than those performing fewer than 5 sets. However, once volume per muscle group per session exceeds 8 sets, typically, fatigue will begin to outweigh the hypertrophy stimulus, as each additional set leads to less hypertrophy and more fatigue.

Higher volumes produce greater hypertrophy. There was a statistically significant dose-response relationship between weekly sets and muscle growth. More volume = more growth, up to a point. 10+ sets per muscle group per week was superior to <5 sets.

This article explores how training volume affects muscle growth and strength, challenging the idea that low-volume training is optimal. Strength gains are maximized with low volumes; further increases in volume don’t decrease strength gains, but they don’t increase strength gains either.

Size of the VL muscle: The group combining strength and hypertrophy training showed a significantly greater increase in muscle size compared to the strength only group. The combined training group had an average increase in muscle size of 4.62 cm². The strength only group had an average increase in muscle size of 1.19 cm².

Most evidence-based fitness professionals recommend a training volume of 10-15 sets per muscle group per week. I've recommended 10-30 sets in my interviews...

For hypertrophy, ACSM guidelines recommend weight loads of 70-85% 1RM (max amount you can lift one time), with 3-6 sets of 8-12 reps. Rest 2-3...

A 2017 meta-analysis by Schoenfeld et al. found a dose-response relationship where higher weekly set volumes (up to ~10+ sets per muscle group per week) led to greater hypertrophy compared to lower volumes, with benefits plateauing at higher volumes. This is widely cited in exercise science as supporting higher volumes over lower for hypertrophy-focused training.

Looking at over 40 studies on training volume. They found a positive relationship between volume and hypertrophy all the way up to 30 to 40 fractional sets per muscle group. Importantly though, the benefit was diminishing. So, every additional set performed across the week gave you a smaller and smaller benefit.