How Much Training Volume Do You Really Need? (Science Explained)

Summary

In a recent video, a fitness expert discusses optimal training volume and frequency for muscle hypertrophy. He emphasizes that 10 to 20 sets per body part per week are generally effective, drawing on research from experts like Dr. Brad Schoenfeld and James Krieger. While some viewers argue for higher volumes, the expert highlights the diminishing returns beyond 20 sets and potential overtraining risks. Through a conversation with Krieger, they explore the idea that the upper limit of training volume may not yet be defined, advising trainees to adjust their volume based on individual progress and recovery needs.

Takeaways

• 📊 Aiming for 10 to 20 sets per body part per week is recommended for most individuals to maximize hypertrophy.
• 📉 Gains from increasing volume show diminishing returns after reaching about 20 sets per week.
• 🔬 Research indicates that 10 sets significantly boost gains compared to fewer sets, with a systematic review supporting this.
• ⚖️ Overtraining can occur when volume exceeds a certain threshold, leading to diminished gains and recovery issues.
• 🧠 New research by James Krieger suggests that there may not be a strict upper limit to training volume; more volume could mean more gains.
• 🛠️ Exercise specificity matters: Different exercises have varied recovery demands and may require different volume considerations.
• 📈 If you're not making progress, increasing your training volume could be a beneficial adjustment.
• 🔄 Specialization phases could involve ramping up volume for specific body parts while maintaining lower volume for others.
• 👀 Monitoring individual recovery and progress is crucial when adjusting training volume.
• ⚠️ While more volume can yield better results, it's important to avoid injuries that could offset marginal gains.

Q & A

What is the recommended range of weekly sets for hypertrophy per body part?

The recommended range for hypertrophy is between 10 to 20 sets per body part per week.

Why did the speaker receive backlash regarding their volume recommendations?

The backlash was primarily from viewers who believed that the recommended volume of 10 to 20 sets was too low for effective muscle growth.

What study is referenced regarding the relationship between volume and muscle gains?

The speaker references a systematic review and meta-analysis published in 2017 by Dr. Brad Schoenfeld, Dan OGG Warren, and James Krieger, which indicates that doing more than 10 sets per week can significantly increase gains.

What is the potential downside of exceeding 20 to 30 sets per week?

Exceeding 20 to 30 sets per week can lead to overtraining issues, which may hinder gains and overall recovery.

What does MRV stand for, and how is it related to training volume?

MRV stands for Maximum Recoverable Volume, which represents the maximum amount of training volume an individual can handle while still recovering effectively. For many, around 10 sets per week is considered a minimum effective volume.

What new perspective did James Krieger provide regarding volume and muscle gains?

James Krieger suggested that recent data indicates there may not be a definitive upper limit on training volume, implying that more volume can lead to more gains, even beyond 20 or 30 sets.

What caution did the speaker express about interpreting new volume research?

The speaker cautioned that while new research suggests higher volumes could be beneficial, beginners should not interpret this as a mandate to do as many sets as possible, as this could lead to injuries.

How does exercise specificity affect volume recommendations?

Different exercises may have varying effects on recovery, meaning that the same volume may not apply equally across all exercises. For instance, heavy Romanian deadlifts are likely more taxing than leg curls.

What is the proposed strategy for advanced trainees regarding training volume?

Advanced trainees might benefit from specialization phases where they increase volume for one body part to 30 sets while maintaining lower volumes for others, focusing on improving weak points.

What is the key takeaway regarding the relationship between training volume and muscle hypertrophy?

While the optimal range is between 10 to 20 sets for most, it remains unclear what happens beyond this point, suggesting a need for careful monitoring of individual progress and recovery.