The question of optimal training volume for muscle hypertrophy is a complex one, and recent research has challenged traditional beliefs. While older studies suggested a sweet spot between 10 and 20 sets per muscle group per week, newer data indicates that higher volumes may yield even greater gains. This doesn’t necessarily mean “more is always better,” but it does warrant a closer examination of the volume-hypertrophy relationship.
Previously, the consensus was that performing more than 10 sets per week significantly increased muscle growth, almost doubling the gains compared to fewer than 10 sets. The 10-20 set range was considered ideal, with the assumption that exceeding this threshold could lead to overtraining and diminished returns. This was supported by concepts like Minimum Effective Volume (MEV) and Maximum Recoverable Volume (MRV), suggesting a lower limit for stimulating growth and an upper limit beyond which recovery becomes compromised.
However, recent findings suggest that this upper limit may not be as fixed as previously thought. Emerging research implies that even volumes of 20-30 sets per week can lead to significantly more muscle growth compared to 10 sets. While studies have shown plateaus in gains with increasing volume, there’s no conclusive evidence indicating a point where adding volume actually causes muscle loss.
Determining the true upper limit of training volume remains a challenge. It’s likely exercise-specific, as some movements are more demanding on the body than others. For instance, a set of heavy Romanian deadlifts will impact recovery differently than a set of leg curls. This highlights the importance of considering factors beyond just total sets, such as exercise selection and intensity.
While the research is evolving, it’s crucial to interpret it carefully. Just because an upper limit hasn’t been definitively identified doesn’t mean trainees, especially beginners, should maximize volume. Excessive training volume can increase the risk of injury, potentially setting back progress more than the marginal gains would be worth.
A key takeaway is that if you’re not experiencing muscle growth and have room to increase your training volume, it might be the first variable to adjust. More advanced trainees could consider specialization phases, focusing on one muscle group with higher volume (e.g., 30 sets) while maintaining other groups at lower volumes (e.g., 10-20 sets). This allows for targeted growth in weaker areas.
Starting with 10 sets per week per muscle group is a solid foundation, particularly for beginners. Beyond this point, the optimal volume becomes more individual and requires careful monitoring of progress and recovery. Adjusting volume based on your own response is crucial.
While higher volumes may offer greater potential for muscle growth, it’s essential to balance this against the risk of overtraining and injury. Consistent progress and recovery should guide your training decisions. Always prioritize listening to your body and adjusting your approach as needed.
