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There are many factors that contribute to muscle growth, but does volume increase muscle size? Volume is the total amount of work done, while intensity is how heavy the weight is relative to your maximum possible exertion. It is theorised that the volume of training performed plays a significant role in muscle size and strength. However, the load used could be less important, as long as muscle failure is reached.
| Characteristics | Values |
|---|---|
| Does volume increase muscle size? | Yes |
| What is volume? | The total amount of work done |
| How does volume increase muscle size? | The more series performed, the greater the gains in muscle mass |
| How much does volume increase muscle size? | A meta-analysis of 15 studies found that each additional training series increased muscle mass by 0.4% |
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Resistance training
According to a new systematic review, increasing volume is key for maximising muscle growth. This is supported by a meta-analysis of 15 studies, which concluded that performing a greater number of series per week produced a greater increase in muscle mass (4% more on average) than lower training volumes, with each additional training series increasing muscle mass by 0.4%.
However, it is important to note that the load used may be less important than the volume. Specifically, the same gains in muscle mass can be achieved regardless of the load being high or low, as long as muscle failure is reached. This means that very high levels of fatigue are produced, and you are unable to perform any more repetitions in each series.
It is also worth noting that volume seems to play a lesser role in strength gains. For example, performing a single series per exercise (8-12 repetitions to muscle failure) for 3 days a week may be enough to increase muscle strength, while increasing the number of series did not produce greater benefits.
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Training volume
A meta-analysis of 15 studies concluded that performing a greater number of series per week produced a greater increase in muscle mass (4% more on average) than lower training volumes, with each additional training series increasing muscle mass by 0.4%. These results show that training volume is a very important factor when it comes to producing muscle mass gains.
However, it is important to note that the load used could be less important. The same gains in muscle mass can be achieved regardless of the load being high or low, as long as muscle failure is reached. This means that very high levels of fatigue are produced, to the point where the individual is unable to perform any more repetitions in each series.
While training volume is important for muscle growth, it is not the only factor. According to exercise scientist Dr Mike Israetel PhD, 'The fundamental stimulus of muscle growth seems to be muscle tension — force transduced through and by the muscle fibres'. This suggests that muscle tension is the key stimulus for muscle growth, which can be achieved through a combination of training volume and load.
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Muscle tension
Resistance training (RT) is the primary exercise intervention for increasing muscle mass in humans. The volume of training performed in an RT bout is determined by the formula: repetitions × sets. Acute studies indicate that performing multiple sets augments the phosphorylation of p70S6 kinase and muscle protein synthesis (MPS), suggesting that higher volumes of training are warranted for maximising the hypertrophic response.
A meta-analysis that included 15 studies concluded that performing a greater number of series per week produced a greater increase in muscle mass (4% more on average) than lower training volumes, with each additional training series increasing muscle mass by 0.4%. These results show that training volume (number of repetitions or series) is a very important factor when it comes to producing muscle mass gains.
According to exercise scientist Dr Mike Israetel PhD, 'The fundamental stimulus of muscle growth seems to be muscle tension — force transduced through and by the muscle fibres.'
However, it is important to note that volume is not the only factor that contributes to muscle growth. Intensity (i.e. the load used) is also a key factor for producing gains in muscle strength. This is because strength is dependent not only on muscle mass but also on other factors such as neuromuscular factors (e.g. fast twitch fibre recruitment) that benefit more from explosive and high-load actions.
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Muscle hypertrophy
Volume is the total amount of work done, while intensity is how heavy the weight is relative to your maximum possible exertion. Both have merit for different goals. According to a new systematic review, increasing volume is key for maximising muscle growth.
Resistance training (RT) is the primary exercise intervention for increasing muscle mass in humans. It is theorised that the volume of training performed in an RT bout plays a significant role in chronic muscular adaptations such as muscle size and strength.
A meta-analysis of 15 studies concluded that performing a greater number of series per week produced a greater increase in muscle mass than lower training volumes, with each additional training series increasing muscle mass by 0.4%. These results show that training volume (number of repetitions or series) is a very important factor when it comes to producing muscle mass gains, while the load used could be less important.
However, it is important to note that the load used is still a key factor for producing gains in muscle strength. This is because strength is largely dependent not only on muscle mass but also on other factors such as neuromuscular factors (e.g. fast-twitch fibre recruitment) that benefit more from explosive and high-load actions.
Therefore, when it comes to building muscle, it is important to find a balance between volume and intensity that suits your preferences and limitations.
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Muscle strength
Resistance training (RT) is the primary exercise intervention for increasing muscle mass in humans. The volume of training performed in an RT bout is determined by the formula: repetitions × sets.
According to a new systematic review, increasing volume is key for maximising muscle growth. A meta-analysis that included 15 studies concluded that performing a greater number of series per week produced a greater increase in muscle mass (4% more on average) than lower training volumes, with each additional training series increasing muscle mass by 0.4%.
However, it is important to note that volume seems to play a lesser role in strength gains. For example, performing a single series per exercise (8-12 repetitions to muscle failure) for 3 days a week may be enough to increase muscle strength, while increasing the number of series did not produce greater benefits.
According to exercise scientist Dr Mike Israetel PhD, 'The fundamental stimulus of muscle growth seems to be muscle tension — force transduced through and by the muscle fibres.'
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Frequently asked questions
Yes, according to a new systematic review, increasing volume is key for maximising muscle growth.
Volume is the total amount of work done. The formula for this is repetitions /×/ sets.
Choose a volume that suits your preferences and limitations. If you can increase your weekly volume, that will lead to greater muscle growth.
Both have merit for different goals. Volume is key for maximising muscle growth, while intensity is a key factor for producing gains in muscle strength.
