When it comes to muscle growth, there are a lot of factors to consider. One key topic that often gets debated is the relationship between training volume and frequency for optimal hypertrophy. In a recent meta-analysis of 34 studies, researchers dived into this exact question to better understand how many sets you should be doing per muscle group in a given week to maximise muscle growth.
So we are going to analyse that data and find out the ultimate number of sets you should be doing to achieve maximum muscle growth. And by we, BOXROX actually means to lean on the expertise from Milo Wolf. Dr Milo Wolf shares his invaluable knowledge on a YouTube channel ranging from hypertrophy and strength training to losing fat.
What the Research Says about Volume and Muscle Growth
In simple terms, more volume often leads to more growth. But before you jump into doing 40 sets per muscle group every week, it’s essential to know that there are diminishing returns. The biggest gains are seen when going from zero sets per week to five, but as you increase volume from five to ten, and then ten to fifteen sets per week, the additional muscle growth per extra set starts to slow down.
- Key takeaway: Gains are most significant when going from low to moderate volumes. Beyond that, there’s still growth, but at a slower rate.
Interestingly, even when participants in the studies trained with up to 30 or 40 sets per muscle group per week, the results showed that they could still recover and grow. This suggests that for most people, more volume is better, as long as recovery is sufficient.
“If you’re training hard and want maximum muscle growth, consider 25 to 30 sets per muscle group weekly. However, if you’re pressed for time, you can still see gains with fewer sets.”
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Fractional Counting and Exercise Selection
A unique aspect of the meta-analysis was the concept of fractional counting. This idea stems from the fact that many exercises train multiple muscle groups indirectly. For example, take the dumbbell row – it doesn’t just work the back but also engages the biceps, forearms, and other muscles. So should you count a set of dumbbell rows as a set for your back, biceps, and forearms?
Not quite. What researchers suggest is fractional counting. So, instead of counting a row as one full set for all muscle groups, you’d count it as one set for your back but maybe half a set for your biceps and forearms.
- Key takeaway: Fractional counting is a more accurate way to quantify volume across multiple muscle groups.
While fractional counting provides better accuracy in tracking, it’s not an exact science. For simplicity, you could opt to count exercises as one set for each muscle group they target, but fractional counting will give a clearer picture of your actual volume.
“You can count volume however you like, but fractional counting might be the most accurate if you’re trying to precisely measure stimulus for hypertrophy.”
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Does More Volume Mean Better Growth for Advanced Lifters?
Another important point brought up in the research was the difference between beginners and advanced lifters. Beginners tend to see significant growth even with lower volumes, whereas advanced lifters may need more to continue progressing.
While trained lifters will still benefit from increased volumes, they might see less impressive gains than beginners. However, the idea that more advanced lifters need less volume doesn’t quite hold up according to the data. Even experienced athletes can benefit from high volumes, though they might reach a point where adding more volume offers little additional growth.
- Key takeaway: Both beginners and advanced lifters benefit from higher volumes, but the gains diminish for advanced lifters.
When Does Volume Become Too Much?
One question that always arises is whether there’s a point where too much volume actually hampers growth. The research didn’t find a clear upper limit within practical constraints. Participants trained up to 30 to 40 sets per week without any signs of hitting a wall where growth decreased.
However, there are practical concerns like recovery, time constraints, and individual differences in how much volume a person can tolerate. If you’re not recovering well, more volume could be counterproductive, leading to fatigue and overtraining. This is where smart programming comes into play.
- Key takeaway: More volume is beneficial up to a point, but individual recovery capacity is key. Balance volume with proper recovery to avoid burnout.
“There is no clear point at which more volume harms growth, but always monitor how well you’re recovering before increasing your set count.”
Strategies for Efficient Training
Not everyone has the time to perform 30 to 40 sets per muscle group per week, so efficiency becomes a priority. There are ways to get the most out of your training volume without spending hours in the gym.
Here are a few techniques to consider:
- Super Sets: Pairing two exercises that target opposing muscle groups (like bench press and rows) can cut down on your workout time while maintaining intensity.
- Drop Sets: Research shows similar hypertrophy results from drop sets compared to traditional sets, but they take about one-third of the time.
- Exercise Selection: Choose exercises that target multiple muscles efficiently. Movements like squats and rows hit multiple muscles at once, making them time-efficient choices.
“You don’t have to spend hours in the gym to get results. Smart programming, including super sets and drop sets, can help you squeeze more volume into less time.”
Practical Applications for Your Training
So what does all of this mean for the average person trying to maximise their muscle growth?
- Low Volume Protocols: If you’re short on time, you can start seeing muscle growth with as few as 4 fractional weekly sets for each muscle group. This might mean just one or two full-body workouts per week.
- Moderate Volume for Hypertrophy: For more robust hypertrophy, aim for 6 to 15 fractional weekly sets per muscle group. You could spread this across three full-body workouts.
- High Volume for Maximal Growth: If you want to maximise muscle growth and have the time, go for 25 or more weekly fractional sets per muscle. This approach is best used during specialisation phases where you focus on fewer muscle groups at a time.
“You can see muscle growth with just four sets a week for a muscle group, but if you want to maximise your gains, aim for 25 to 30 sets per week, especially in specialisation phases.”
Conclusion
The meta-analysis provided a wealth of information on how volume affects hypertrophy, but the key takeaway is that more is better – up to a point. For most lifters, increasing volume can yield more muscle growth, though the returns diminish as you increase beyond a moderate level.
For beginners, starting with low to moderate volume is effective, while advanced lifters can push the limits to see continued gains. The idea of fractional counting provides a more accurate way to measure volume, especially for compound exercises that target multiple muscle groups. Ultimately, more volume can mean more growth, but always listen to your body and balance it with recovery.
Now go hit the gym, get those sets in, and watch your muscles grow!
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.