When it comes to optimising muscle growth, one of the most debated topics in strength training is the comparison between high-volume and low-volume training. Each method has its proponents, and both approaches have been scientifically studied for their impact on hypertrophy, strength gains, and overall muscle endurance.
This article explores the differences between high-volume and low-volume training, examines their effects on muscle growth, and helps you determine which method may work best for you.
What is Volume in Training?
Training volume is typically defined as the total amount of work performed in a training session, often measured by the total number of sets, repetitions, and the amount of weight lifted. The most common formula used to calculate volume is:
Volume = Sets × Reps × Weight
For example, if you do 3 sets of 10 repetitions of a 50 kg bench press, your total volume for that exercise would be 1,500 kg (3 × 10 × 50). In strength training, volume is often manipulated to target different adaptations, such as muscle hypertrophy (growth), strength, or endurance.
High Volume Training: An Overview
High-volume training generally refers to workout routines that incorporate a larger number of sets and repetitions. Typically, a high-volume approach would involve doing multiple exercises for each muscle group with 3 to 5 sets per exercise, often reaching a total of 20 to 30 sets for a specific muscle group within a week.
Pros of High Volume Training:
- Muscle Hypertrophy: Research consistently supports the idea that increased volume leads to greater muscle hypertrophy. A study published in the Journal of Strength and Conditioning Research found that subjects who performed higher volume (5 sets per exercise) experienced greater increases in muscle size compared to those who performed lower volume (1 or 3 sets per exercise) .
- Improved Muscle Endurance: High-volume training enhances muscular endurance by subjecting the muscles to longer periods of work, which can lead to improvements in performance, especially in activities requiring sustained efforts.
- Metabolic Stress: High-volume training induces metabolic stress, which plays a key role in muscle growth through mechanisms such as cell swelling and the accumulation of metabolites like lactate .
Cons of High Volume Training:
- Time-Consuming: One of the biggest drawbacks of high-volume training is that it requires more time. A typical high-volume session can last anywhere from 90 minutes to 2 hours.
- Recovery Demands: High volume can place significant stress on the central nervous system and muscles, which may require extended recovery periods. Insufficient recovery can lead to overtraining, which impairs muscle growth and performance.
- Diminished Returns: After a certain point, increasing volume may lead to diminishing returns. According to the law of diminishing returns, adding more sets or reps might not result in proportional gains in muscle mass and can lead to unnecessary fatigue .
Low Volume Training: An Overview
Low-volume training, in contrast, focuses on fewer sets and repetitions with a greater emphasis on lifting heavier weights. This approach typically includes 2 to 3 sets per exercise with fewer repetitions (often 6 to 8), making it more focused on strength gains and neuromuscular adaptations.
Pros of Low Volume Training:
- Time Efficiency: Low-volume training allows for shorter, more intense workout sessions. This is ideal for individuals who may have limited time for training.
- Strength Gains: Lifting heavier weights with lower volume is ideal for strength development. Research published in Sports Medicine shows that low-volume, high-intensity training is particularly effective for enhancing maximal strength .
- Recovery: Because low-volume sessions are typically less fatiguing than high-volume ones, they allow for faster recovery, which is especially beneficial for individuals who train multiple times a week.
Cons of Low Volume Training:
- Limited Hypertrophy: While low-volume training can increase muscle strength, research shows that it is less effective than high-volume training for muscle hypertrophy. A meta-analysis conducted by Schoenfeld et al. demonstrated that training volume is positively correlated with muscle growth, and low-volume training does not provide enough stimulus to maximise hypertrophy .
- Reduced Muscular Endurance: Low-volume training may not provide enough stimulus for improving muscle endurance. If your goals include enhanced endurance or the ability to perform extended periods of work, low-volume training may not be sufficient.
The Role of Intensity in Volume
One critical factor that interacts with volume is intensity, which refers to the amount of weight lifted relative to your one-repetition maximum (1RM). Research has shown that both high-volume and low-volume training can stimulate muscle growth, but intensity plays a crucial role in the outcomes.
In high-volume training, the intensity is often moderate, typically ranging between 60% to 75% of 1RM. In low-volume training, intensity is higher, usually exceeding 80% of 1RM. The balance between intensity and volume is essential for designing effective hypertrophy programs.
A study by Schoenfeld et al. found that both moderate and high-intensity training protocols (with sufficient volume) were effective for inducing hypertrophy, but higher intensity favoured strength gains .
Scientific Studies Comparing High and Low Volume Training
To better understand the effects of high-volume versus low-volume training on muscle growth, it’s useful to look at studies that have directly compared the two.
- Radaelli et al. (2014): This study investigated the effects of different volumes on muscle growth and strength in older adults. Participants performed either low-volume (1 set per exercise), moderate-volume (3 sets per exercise), or high-volume (5 sets per exercise) training. Results showed that both moderate- and high-volume groups experienced significantly greater muscle growth compared to the low-volume group. However, strength gains were similar across all groups, suggesting that volume plays a more critical role in hypertrophy than strength .
- Schoenfeld et al. (2019): This meta-analysis reviewed 15 studies examining the relationship between training volume and muscle hypertrophy. It concluded that higher volumes (≥10 sets per muscle per week) produced greater hypertrophy than lower volumes (≤5 sets per muscle per week). However, the benefits of increasing volume beyond 10 sets per muscle per week were minimal, indicating that there may be a threshold beyond which additional volume does not result in significantly greater hypertrophy .
- Baz-Valle et al. (2021): This study explored how varying training volumes influenced hypertrophy in trained lifters. It showed that increasing volume from 12 to 24 sets per week led to significant hypertrophy improvements. However, increasing to 36 sets did not yield further gains, supporting the notion of diminishing returns when it comes to high-volume training .
Practical Considerations for Volume Selection
Goals and Experience Level
When choosing between high-volume and low-volume training, consider your training goals and experience level. If your primary goal is hypertrophy and you have the time to dedicate to longer sessions, high-volume training is likely more effective. On the other hand, if you’re primarily focused on strength or if you’re short on time, a low-volume, high-intensity approach may be better suited to your needs.
Beginners may benefit more from low to moderate volume due to their lower recovery capacity and need for gradual adaptation to training stress. Advanced lifters, however, may need higher volumes to continue making progress due to the higher threshold required for stimulating further muscle growth.
Periodisation
One common approach to maximise the benefits of both high- and low-volume training is to implement periodisation, alternating between phases of high volume and low volume. For example, you might spend 4 to 6 weeks focusing on high-volume hypertrophy work, followed by a 4-week phase of low-volume, high-intensity strength training. This strategy can help you develop both muscle size and strength over time without overtaxing your recovery systems.
Final Thoughts
There is no one-size-fits-all answer when it comes to choosing between high-volume and low-volume training for muscle growth. Both approaches have their merits, and the most effective training programme often depends on individual goals, experience levels, and recovery capacity. High-volume training is generally more effective for maximising hypertrophy, while low-volume training is better suited for strength development. Periodising your training to incorporate both strategies may offer the best of both worlds, leading to a more well-rounded physique and improved performance.
Key Takeaways Table
Bibliography
- Radaelli, R., Fleck, S.J., Leite, T., et al., 2014. Influence of resistance training volume on muscle strength and hypertrophy in older women. Journal of Strength and Conditioning Research, 28(11), pp. 2919-2928.
- Schoenfeld, B.J., Ogborn, D., Krieger, J.W., 2019. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Science and Medicine, 18(2), pp. 313-317.
- Schoenfeld, B.J., Contreras, B., Vigotsky, A.D., et al., 2016. Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 30(8), pp. 2351-2358.
- Baz-Valle, E., Fontes-Villalba, M., Santos-Concejero, J., 2021. Total number of sets as a training volume quantification method for muscle hypertrophy: A systematic review. Sports Medicine, 51(5), pp. 1-18.
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