Why The Volume Recommendations For Muscle Growth Might Be Wrong

Summary

In this insightful discussion, Dr. Mike from RP Strength interviews Dr. Brad Schoenfeld, a leading expert in muscle hypertrophy research. They delve into the optimal training volume for muscle growth, defining it as the number of working sets per muscle per week. The conversation covers the general guideline of 10-20 sets per muscle per week, the importance of individual response to training volume, and the surprising finding that very low volumes can maintain muscle gains. They also address the misconception that increasing volume is always necessary for growth, emphasizing the role of adequate nutrition and recovery, especially for hard gainers.

Takeaways

• 📚 The literature suggests that 10 to 20 sets per week per muscle is a good guideline for training volume.
• 🏋️‍♂️ Training volume can be defined in three primary ways: set volume, rep volume, and work (volume load).
• 🔍 Research is lacking on the effects of very high total volumes across all major muscle groups simultaneously.
• 💪 High volume training can be effective, but the exact threshold for overtraining is not clearly defined in the literature.
• 📈 There is evidence that a majority of muscle gains can be achieved with relatively low volumes, around 5 to 10 sets per muscle per week.
• 📉 The additional gains from higher volumes start to level off, indicating diminishing returns as volume increases.
• 🚀 For hard gainers or those looking for more significant muscle growth, increasing training volume may be a more effective strategy than focusing solely on recovery.
• 🍽️ Nutrition plays a crucial role in muscle growth, especially for hard gainers who may not be consuming enough calories to support muscle building.
• 👴 Individual responses to training volume can vary greatly, with some people being more responsive to higher volumes than others.
• 👶 Age can affect the sensitivity to training volume, with older individuals potentially requiring higher volumes to maintain muscle mass compared to younger individuals.
• 🔄 The concept of a 'volume budget' is introduced, suggesting that there is a limit to the total amount of training volume that can be effectively managed before leading to regression or plateau.

Q & A

What is the general guideline for the number of sets per muscle per week for muscle hypertrophy?

The literature suggests that between 10 to 20 sets per week per muscle is a good guideline for muscle hypertrophy.

What are the three primary definitions of training volume according to the literature?

The three primary definitions of training volume are set volume (number of sets per muscle per week), rep volume (reps per week or per session), and work volume (reps times the load used).

How does the number of hard sets per week relate to the effectiveness of high versus low volume training?

The number of hard sets per week is considered a good proxy for volume when comparing the effectiveness of high versus low volume training, especially in lower rep ranges.

What is the significance of the study where participants trained with one set, three sets, and five sets per exercise?

The study showed that there were no significant differences in muscle growth between the groups, indicating that even lower volumes can be effective for hypertrophy.

What is the concept of a 'volume budget' in muscle training?

A 'volume budget' refers to the total number of sets per all muscles that can be done without leading to overtraining or regression in muscle growth. It emphasizes the need to apportion training volume among different muscle groups.

How does muscle training volume impact muscle maintenance?

Research suggests that very low volumes can be used to maintain muscle mass, especially in younger individuals, indicating that a high volume is not always necessary for maintenance.

What is the role of individual differences in muscle growth response to training volume?

Individual differences play a significant role in muscle growth response to training volume. Some people, referred to as 'poor responders,' may need higher volumes to see significant growth, while others may respond well to lower volumes.

Why might hard gainers benefit from increasing their training volume?

Hard gainers, who struggle to put on size, may benefit from increasing their training volume as research suggests that higher volumes can be a potential driver for greater muscle growth in these individuals.

What is the importance of recovery in muscle hypertrophy, especially for hard gainers?

Recovery is crucial for muscle hypertrophy. While increasing volume can be beneficial for hard gainers, inadequate recovery can hinder muscle growth. It's essential to balance training volume with adequate rest and nutrition.

How does nutrition play a role in muscle growth, especially for hard gainers?

Nutrition is critical for muscle growth. Hard gainers often struggle with insufficient calorie and protein intake, which can negatively affect muscle building. Consuming enough calories and protein is essential for driving the protein synthetic response necessary for muscle growth.