The ULTIMATE Volume for Muscle Growth (This NEW Study is Huge)

Summary

This video discusses a comprehensive study on muscle growth, focusing on training volume and frequency for hypertrophy. The findings reveal that higher training volumes generally lead to more muscle growth, though with diminishing returns. Fractional counting of sets is recommended for more accurate results, particularly when exercises target multiple muscles. While high volumes can lead to additional hypertrophy, it's important to balance recovery and efficiency. Practical tips for maximizing growth include using super sets, drop sets, and time-efficient exercises. The video also touches on how training volume impacts strength differently from hypertrophy.

Takeaways

• 💪 Higher training volumes generally lead to more muscle growth, but there are diminishing returns beyond a certain point.
• 📉 Fractional set counting is more accurate for predicting muscle growth, especially for exercises that indirectly target muscles.
• 🔄 Diminishing returns mean that as you add more sets, the extra growth becomes smaller, but more volume still leads to more muscle.
• 🗓 You can see muscle growth with as few as 4 fractional weekly sets per muscle, with 6-15 sets offering robust hypertrophy.
• 📊 The analysis showed no clear upper limit where additional volume would reduce hypertrophy, with volumes up to 30-40 sets still leading to growth.
• 🏋️‍♂️ Trained lifters still benefit from high volumes, though the returns are slightly less compared to untrained participants.
• ⏱ High-volume training was effective even with shorter rest periods, indicating the quality of training wasn't compromised.
• 🎯 Training to failure did not prevent the benefits of higher volume, with studies still showing additional hypertrophy.
• ⚡ For time efficiency, techniques like drop sets and super sets (especially antagonistic pairings) can help increase volume in less time.
• 🧠 Lower-volume training can still be effective for muscle growth, but it won’t maximize progress. More volume is needed for optimal results.

Q & A

What were the main findings of Josh's study regarding training volume and hypertrophy?

The study found that increasing training volume leads to more hypertrophy, with diminishing returns as volume increases. You can achieve substantial muscle growth with low to moderate volume, but higher volumes (up to 30-40 sets per muscle group per week) tend to result in more growth.

What is fractional counting, and why is it important in this study?

Fractional counting refers to counting an exercise as partial sets for multiple muscle groups when it indirectly targets several muscles. For example, a dumbbell row targets the back but also involves the biceps and forearms. Fractional counting helps provide a more accurate measure of volume for hypertrophy.

Does Josh's study suggest a clear upper limit to how much training volume can benefit muscle growth?

No clear upper limit was found. The study suggests that more volume generally leads to more growth, even up to 30-40 sets per week. While diminishing returns occur, there isn't strong evidence for a point where additional volume results in worse hypertrophy.

How does training to failure impact the effectiveness of higher volumes?

Training to failure doesn't negate the benefits of higher volume. The study found that participants who trained to failure still saw improvements with increased volume. So, if you can handle more volume while training to failure, you should see greater hypertrophy.

What are the key takeaways for someone looking to optimize muscle growth through training volume?

You can start seeing muscle growth with as few as four fractional weekly sets per muscle group. For more robust hypertrophy, aim for 6-15 sets per muscle group, and for maximal growth, consider increasing volume to 25 or more weekly fractional sets.

Are higher training volumes only beneficial for untrained individuals?

No, trained individuals also benefit from higher training volumes. While trained lifters may experience less muscle growth than beginners, they still see gains with increased volume.

Does the length of the study affect the benefits of higher training volumes?

Longer study durations showed a greater slope in the dose-response relationship, indicating that higher training volumes are effective over both short and long periods.

What methods can be used to increase training volume without spending too much time in the gym?

Some strategies include using drop sets, antagonistic paired supersets, and choosing time-efficient exercises like dumbbell or machine exercises. These methods help cram more volume into less time.

How does training volume affect strength gains compared to hypertrophy?

For strength, the benefits of increasing volume plateau after about 5-10 sets per week per movement, with heavily diminishing returns compared to hypertrophy.

What are some ways to manage recovery when increasing training volume?

To manage recovery, consider adjusting the volume of other muscle groups, selecting exercises that don't overly fatigue you, and increasing rest periods between sets.