The Effect of Workout Volume on Muscle Gains

💡 Higher training volumes can lead to worse muscle growth.

💡 A recent study found that just five sets per week caused the most hypertrophy, while 20 sets caused the worst.

💡 There is a dose-response relationship between volume and hypertrophy, but there is a point of diminishing returns.

💡 For most people, the ideal workout volume is between 10 to 20 tough sets per muscle per week.

🔍 Focusing too much on volume and neglecting training intensity can hinder muscle gains.

📚 A study showed that increasing workout volume up to 20 sets per muscle per week can be beneficial, but beyond that, gains start to taper off.

💡 The study showed that a lower volume of workout sets per week led to the best gains in strength and muscle.

📚 The subjects in the study were not very advanced in training, suggesting that less trained individuals may benefit more from lower volume workouts.

🔬 The concept of a per session volume threshold suggests that beyond a certain number of sets in a workout, there is no additional benefit in terms of muscle growth.

💪 Working out with a high volume of sets per body part can lead to a decline in training quality and feeling wrecked after the workout.

🗓️ Splitting up the sets across multiple workouts throughout the week can allow for better work quality and reduce post-workout fatigue.

📚 Recent studies suggest that overdoing volume, especially in a single workout, can impede progress and the importance of appropriately splitting up training.

💪 High volume with low effort kills gains.

🔥 High intensity without adjusting volume leads to overtraining and kills gains.

⏱️ High effort with low volume can still result in solid progress for busy people.

⚡️ The intensity of low volume workouts should be very high, but this approach can still yield results without hindering gains.

📈 Optimizing gains can be achieved through a moderate to high volume of training with a moderate level of effort, leaving a few reps in the tank.

🔑 Leaving a few reps in the tank allows for more high-quality volume, leading to optimal gains.

💪 Workout volume is a controversial and complex topic.

📚 There are additional resources available to learn more about volume, including videos and articles.

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