Set Volume for Muscle Size: The Ultimate Evidence Based Bible

jseams1234

https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/

TL;DR Version

On average, muscle growth tends to be best with around 8 sets per muscle group per training session in trained individuals. Frequency can be used to manipulate weekly volume.

Individual results may vary widely from the average.

2-3 sets per muscle group per training session is sufficient for beginners.

Key Takeaways:

Updated meta-analytic data shows an inverted U in terms of the relationship between training volume in a single session, and hypertrophy in trained subjects.

Beginners do not appear to be very responsive to increases in volume.

Hypertrophy appears to increase with increasing volumes of up to 8 sets in a single training session in trained subjects; it tends to plateau or regress at higher per-session volumes.

There is an interaction between volume and frequency; higher weekly volumes (20+ weekly sets) only appear to be effective when combined with higher frequencies (3+ days per week), supporting the concept of a maximum effective dose per training session.

Maximum effective doses observed across studies were up to 10 weekly sets when training each muscle group once per week, up to 20 weekly sets when training each muscle group twice per week, and up to 30-45 weekly sets when training each muscle group three times per week. The maximum number of effective sets may depend upon rest interval length and whether compound movements are being used (the max number of effective sets may be towards the upper end with compound movements and short rests of 90 seconds or less).

Some evidence indicates that there are less non-responders with higher volumes, and that people tend to be more responsive when increasing their volume relative to what they were doing before.

Given that people tend to be more responsive when increasing volume relative to what they were doing before, there is a theoretical case for cycling set volume. This would involve increasing volume over time to the highest effective per-session volume until a performance plateau is reached. Volume would then be decreased to a maintenance level for a period of time to re-sensitize the muscle to a volume stimulus. Volume would eventually be increased again, and this pattern would be repeated over time.

Regardless of training volume, genetics play a strong role in hypertrophy. People who respond well to low volume will also tend to respond well to high volume, and people who don't respond well to low volume will likely still be a low responder to high volume (although the response will likely be improved).

Practical Application:

Hardgainers may benefit from increasing their volume, compared to the popular strategy of reducing volume and frequency.

2-3 sets per muscle group per session is sufficient for beginners.
Per-session volumes of around 8 sets per muscle group will likely produce the best hypertrophy on average in trained subjects, although individual results and needs may vary dramatically from that average.

Volumes beyond 10 sets in a session may represent "junk volume" and may not be effective (or even cause regression), although this will likely vary from one person to the next. If one desires to train in the 10-20 weekly set range, it is likely best to split it up into 2-3 training sessions. If one desires to train for more than 20 weekly sets for a particular muscle group, then it is best to split it up into three or more sessions during the week.

The classic "bro-split" of blasting a muscle group for very high volumes (like 20 sets) once per week is likely an inferior way to train, and it is better to split the volume up into frequencies of 2-3 days per week.

If you're training a muscle group twice per week, 10-20 weekly sets is likely a good range to potentially maximize hypertrophy, although individual needs will vary.

If you're training a muscle group three or more times per week, volumes of up to 30-45 weekly sets for a single muscle group may be beneficial, but the increase in gains at these volumes is not as high as the increase when moving from single digit weekly sets to 10-20 weekly sets. Thus, the best "bang for your buck" occurs in the 10-20 weekly set range, even at a frequency of 3 times per week. This represents the best balance between time investment and hypertrophy achieved.

While 21+ weekly sets were associated with the greatest gains at a frequency of three times per week, this doesn't mean you should be doing 21+ weekly sets for every single muscle group. That is likely higher than most individuals can tolerate or have time for. A more realistic approach would be a specialization strategy. This is where you use very high volumes for 1-2 muscle groups, while training with low to moderate volumes for others. After a 2-4 month period, you switch to a few different muscle groups for high volume specialization.

While the highest gains were observed with a combination of high volume and frequency, good gains are observed with low to moderate volumes as well, with moderate volumes giving the best trade-off between results and time investment. YOU MUST CONSIDER THE NEEDS OF THE INDIVIDUAL WHEN PROGRAMMING VOLUME, including schedule, volume tolerance, recovery ability, available time to train, importance of achieving maximal hypertrophy, injury history, etc.

The maximum number of effective sets may be impacted by rest intervals, types of exercise used (compound versus isolation), and previous training volumes. Shorter rest intervals (90 seconds or less) with compound movements may require more sets to get the same response (and thus not necessarily save any time).

People who have plateaued on low-to-moderate training volumes may benefit from an increase in training volume.
This data doesn't mean you jump into doing massive weekly volumes, even for a single muscle group. It is important to build up to it.

This data doesn't suggest you train with high volumes all the time. Periods of low volume training may be necessary to help with recovery.

A volume cycling approach may be beneficial. In this approach, set volume is slowly increased over a period of time, until a maximum effective amount is achieved (around 8 sets per muscle per session, 2-3 times per week). Once a performance plateau is reached at this high volume, volume is reduced to a maintenance level (2-4 sets per muscle per session, 2-3 times per week) for a period of time to re-sensitize the muscle to a volume stimulus. Set volume is then ramped back up to around 8 sets per session, and the volume cycle is repeated.

High volume cycles should probably not exceed 8-12 weeks in duration.