Logan Steele
Muscle volume is a measure of muscle size, which is the result of an adaptation phenomenon called muscular hypertrophy. It is related to the amount of work completed over a given training period, usually measured per session or per week. The number of sets performed each week is a common way to measure volume. The ideal amount of training volume for optimised gains is a tricky element to decipher, as more volume generally leads to more growth, but only up to a certain threshold. Beyond this point, higher training volumes can become ineffective or even counterproductive.
| Characteristics | Values |
|---|---|
| Definition | Muscle volume (MV) is a measure of muscle size |
| Increase in muscle volume | Increase in muscle volume is due to sarcoplasmic hypertrophy |
| Role in muscle development | Volume plays a key role in muscle development and growth |
| Training volume | Training volume pertains to the amount of work completed over a given training period |
| Volume and muscle growth | Higher training volume leads to more muscle growth |
| Volume and muscle strength | Volume plays a lesser role in strength gains |
| Volume and muscle mass | Training volume is a very important factor in producing muscle mass gains |
| Volume and muscle protein synthesis | Higher training volume leads to higher muscle protein synthesis |
| Volume and high-intensity training | High-intensity training (HIT) proposes that performing a single set of an exercise to failure is enough to maximize muscular adaptations |
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What You'll Learn
Muscle volume vs. muscle mass
Muscle volume and muscle mass are terms that are frequently used in strength training and bodybuilding. They refer to the size of the muscles, which is the result of an adaptation phenomenon called "muscular hypertrophy". Despite their interchangeable use, muscle volume and muscle mass are distinct from each other.
Muscle volume, or sarcoplasmic hypertrophy, refers to the increase in the volume of sarcoplasmic fluid in the muscle, leading to larger-looking muscles. This is achieved through medium training loads (65-80%) with slightly longer sets and certain modes of contraction. It is important to note that increasing training volume leads to more muscle growth. Research suggests that the best results for muscle growth come from 30-40 sets per muscle per week. However, there is also a minimum effective dose of 4 sets per muscle group per week, and 10-20 sets per week can still be a great goal for muscle growth.
On the other hand, muscle mass, or myofibrillar hypertrophy, refers to the increase in the cross-sectional area of muscle fibres and the number and size of contractile proteins within each fibre. This results in denser and stronger muscles. Muscle mass is achieved through heavy training loads (75-90%) and specific modes of contraction. While muscle mass contributes to muscle strength, it is not the only factor. Other factors, such as neuromuscular factors like fast-twitch fibre recruitment, also play a significant role in muscle strength.
It is important to understand the distinction between muscle volume and muscle mass to tailor training programs to specific goals. For example, athletes in sports that require strength but need to maintain a certain weight category might focus on increasing strength without gaining muscle mass. In such cases, training variables like intensity and volume must be carefully modulated to achieve the desired adaptations.
Additionally, it is worth noting that the determination of muscle volume and muscle mass through magnetic resonance imaging (MRI) is a time-consuming process. This highlights the importance of understanding the specific goals and requirements of individuals to design effective training programs that consider factors such as training volume, intensity, and muscle size objectives.
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Muscle volume and strength training
Muscle volume (MV) is a measure of muscle size. It is often used interchangeably with the term muscle mass, but they are distinct concepts. Muscle volume specifically refers to the increase in muscle size due to sarcoplasmic hypertrophy, while muscle mass refers to the increase in muscle size due to myofibrillar hypertrophy.
Strength training programs have varying goals, but the two main objectives for most athletes are to increase strength or muscle mass. It is important to be clear about these goals to modulate training variables and achieve the desired adaptations. For example, in sports where excessive weight gain is undesirable, athletes may focus on increasing strength without gaining muscle mass.
The training variables that most affect adaptations in strength training are intensity and volume. Intensity, or load, is a key factor in producing gains in muscle strength. This is because strength depends not only on muscle mass but also on neuromuscular factors, such as fast-twitch fibre recruitment, which benefit more from explosive and high-load actions.
Volume, on the other hand, is a key factor in muscle hypertrophy. Higher training volumes lead to greater muscle growth. Research suggests that the best results come from 30-40 sets per muscle per week. However, there is also a minimum effective dose of 4 sets per muscle group per week, and 10-20 sets per week can still produce great results. It is important to note that extremely high volumes may not be suitable for everyone, and there is an upper limit beyond which higher volumes become ineffective or even counterproductive, referred to as "junk" volume.
To optimise muscle growth, it is essential to manipulate program variables, including volume, over time. This can be achieved by incorporating periodic high-volume training phases, followed by periods of reduced volume and intensity to avoid overtraining. Additionally, when increasing volume, it is crucial to consider the volume per muscle group, as larger muscles require more volume to fully stimulate all fibres.
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Muscle volume and muscle growth
Muscle volume (MV) is a measure of muscle size. It is often used interchangeably with the term muscle mass, but they are distinct concepts. Muscle mass refers to the amount of muscle tissue, while muscle volume refers to the size or space occupied by the muscle.
The increase in muscle volume is due to sarcoplasmic hypertrophy, which is the expansion of the non-contractile elements of the muscle, such as the sarcoplasm (cytoplasm of the muscle cell) and the muscle's stores of energy sources like creatine phosphate and glycogen. This expansion of non-contractile elements increases the size of the muscle, leading to greater muscle volume.
Muscle growth, or muscular hypertrophy, is the adaptation and development of muscle size in response to training stimuli. It is important to note that muscle growth can manifest in different forms of hypertrophy, including myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy leads to an increase in muscle mass, while sarcoplasmic hypertrophy results in an increase in muscle volume.
To maximise muscle growth, research suggests that increasing the training volume is key. Training volume refers to the amount of work completed over a given training period, typically measured per session or per week. It can be expressed in terms of the number of repetitions or sets performed. While the optimal number of sets per week is still debated, studies indicate that higher training volumes generally lead to increased muscle hypertrophy. Specifically, a systematic review found that 30-40 sets per muscle per week maximised muscle growth, with a minimum effective dose of 4 sets per muscle group per week. However, it is important to note that extremely high volumes may not be suitable for everyone, and there seems to be an upper limit beyond which additional volume becomes ineffective or even counterproductive.
To effectively incorporate volume into your training program, consider implementing periodic high-volume training phases. These phases should be brief and followed by a reduction in volume and intensity to avoid overtraining. By pushing your body to its limits and then strategically pulling back, you can optimise muscle development and stimulate growth. Additionally, it is important to consider the volume per muscle group, as larger muscles require more volume to fully stimulate all fibres.
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Muscle volume and muscle size
Muscle volume, or sarcoplasmic hypertrophy, refers to the increase in the volume of the muscle cells due to an increase in sarcoplasmic fluid, which is the non-contractile fluid inside the muscle. This results in larger-looking muscles, which is often a goal in bodybuilding. Increasing muscle volume can be achieved through medium training loads with slightly longer sets, typically in the range of 65-80% of one's maximum capacity. Research has shown that a minimum of 4 sets per muscle group per week is required to increase muscle volume, with the optimal range being 10-20 sets per week. Additionally, certain exercises such as pull-ups can indirectly contribute to increasing muscle volume in the biceps.
Muscle mass, or myofibrillar hypertrophy, on the other hand, refers to the increase in the contractile proteins within the muscle fibres, leading to denser and stronger muscles. This is often the goal for athletes who want to increase strength without a significant increase in body weight. Higher training loads with fewer repetitions, typically in the range of 75-90% of one's maximum capacity, favour muscle mass gain. Studies have shown that performing a single series per exercise (8-12 repetitions to muscle failure) for 3 days a week can effectively increase muscle mass.
It is important to note that the relationship between muscle volume and muscle mass is complex and interconnected. By strategically planning training cycles and adjusting loads and repetitions, it is possible to complement muscle volume and muscle mass gains. Additionally, the total volume of a training program should be considered, as well as the volume per muscle group. Larger muscles, such as the lats, traps, pectorals, glutes, and quads, require more volume to fully stimulate all fibres, while smaller muscles like the biceps and triceps may be sufficiently worked through compound exercises.
In conclusion, while muscle volume and muscle size are related concepts, they represent distinct objectives with specific training methodologies. Muscle volume refers to the increase in muscle cell volume, resulting in larger-looking muscles, while muscle mass refers to the increase in contractile proteins, leading to denser and stronger muscles. By understanding the differences between muscle volume and muscle mass, individuals can tailor their training programs to achieve their specific fitness goals.
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Muscle volume and muscle development
Muscle volume (MV) is a measure of muscle size. It is often used interchangeably with the term muscle mass. However, muscle volume is more specifically related to the increase in muscle size due to sarcoplasmic hypertrophy, whereas muscle mass refers to the increase in muscle size due to myofibrillar hypertrophy.
The number of sets performed each week is a common way to measure volume. While the optimal number of sets is debated, most sources agree that a higher number of sets leads to greater muscle growth. Dr. Milo Wolf states that "there is such an amount of volume where you see some hypertrophy but not your best, and that might be around one to three sets". He goes on to say that increasing the volume from 10 sets to 30 or even 40 sets will lead to more growth. However, it is important to note that there is an upper limit to volume, beyond which higher training volumes become ineffective, referred to as "junk" volume.
The manipulation of volume over time is also important for muscle development. This can be achieved through periodic high-volume training phases, which promote functional overreaching. These phases should be brief and followed by periods of reduced volume and intensity to avoid overtraining. Additionally, the volume per muscle group should be considered, as larger muscles require more volume to fully stimulate all fibres.
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Frequently asked questions
Muscle volume (MV) is a measure of muscle size. It is often used interchangeably with muscle mass, although the two are distinct concepts. Muscle mass refers to the amount of muscle tissue, while muscle volume refers to the size or space that the muscle occupies.
Muscle volume can be determined through magnetic resonance imaging (MRI). It can also be measured by looking at the anatomical cross-sectional area (CSA) of the muscle, which is the muscle size calculated from MRI images.
To increase muscle volume, one must undergo resistance training or weight training. The volume of training pertains to the amount of work completed over a given training period, usually measured per session or per week. Generally, increasing the number of sets or repetitions per week will lead to greater muscle growth. However, it is important to note that there seems to be an upper limit to volume, beyond which higher training volumes become ineffective or even counterproductive.
