Dominic Stone
When it comes to building muscle, there are a variety of factors to consider, including training volume, frequency, and load. While there is no one-size-fits-all solution, research suggests that multiple sets per muscle group are superior to single sets, and that increasing the volume of tension over time leads to larger muscles. Additionally, different muscles may benefit from varying training volumes, with the quads and triceps, for example, gaining more muscle when trained with higher volumes, while the biceps' growth rate decreased with higher volumes. Rest periods between sets are also important, with longer rests of 2-5 minutes allowing for more weight and/or reps in subsequent sets, stimulating muscle growth. Ultimately, the optimal volume for each muscle group depends on individual factors such as specific goals, training experience, genetics, and recovery capabilities.
| Characteristics | Values |
|---|---|
| Optimal volume per muscle group | Varies depending on specific goals, training experience, genetics, volume tolerance, work capacity, recovery capabilities, etc. |
| Training volume definition 1 | Pounds lifted per movement pattern per week: number of sets x number of reps x weight lifted |
| Training volume definition 2 | Number of hard sets per muscle group per week |
| Training volume for muscle size | Multiple sets per muscle group are better than single sets, and more sets are better than less |
| Training large muscles vs. small muscles | No conclusive evidence that larger muscles require more volume; biceps growth rate decreased with higher training volumes, while quads and triceps gained more muscle with increased volume |
| Hypertrophy training | At least 10 intense sets per muscle per week, with each set taken to near-failure and a rest of 1-2 minutes between sets |
| Training frequency | Training a muscle group multiple times per week vs. a single time per week has the same muscle-building effects as long as the overall volume is the same |
| Tracking weightlifting volume | Tracking the number of hard sets is the best way to track volume |
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What You'll Learn
Training volume varies for different muscle groups
Training volume, or the number of hard sets per muscle group per week, varies for different muscle groups. While some muscle groups respond well to higher training volumes, others may not show any significant difference with increased training volume.
For example, studies have shown that the quads and triceps gain more muscle when trained with higher volumes, whereas the biceps' growth rate decreased with higher training volumes. This suggests that training volume should be tailored to specific muscle groups for optimal results.
Additionally, the type of exercise performed also plays a role in determining the optimal training volume. For instance, compound lifts stimulate more muscle growth in the torso than in the limbs. Therefore, exercises like bench presses may require different training volumes for the chest and triceps muscles.
It is important to note that individual factors, such as specific goals, training experience, genetics, volume tolerance, and recovery capabilities, also influence the optimal training volume for each muscle group. As such, it is recommended to consider these factors when determining the training volume for different muscle groups.
Furthermore, the frequency of training sessions can also impact muscle growth. Research suggests that training a muscle group multiple times per week may provide the same muscle-building effects as training it once a week, as long as the overall volume remains the same. Therefore, it may be beneficial to spread the training volume over multiple sessions to optimize results.
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Volume is the primary driver of muscle growth
Volume is considered a primary factor influencing muscle hypertrophy, or muscle growth. It dictates the total mechanical tension a muscle is exposed to, which is essential for stimulating growth. Training volume is often expressed as the number of sets multiplied by the number of repetitions, but can also include considerations of load, frequency, and intensity.
The relationship between volume and muscle growth is complex. While more sets generally lead to greater muscle growth, piling on too many sets in a single session is unlikely to yield additional benefits due to fatigue accumulation and reduced force output. This is supported by recent evidence of "diminishing returns," where excessive volume could hinder growth due to compromised quality of movement and recovery. Therefore, it is important to balance volume with recovery to avoid overtraining and injury.
The optimal volume for muscle growth depends on individual factors such as training experience, recovery capacity, and personal goals. Low-volume training can be effective for beginners and those with time constraints, while advanced athletes may benefit from higher volumes. Moderate volume training, or 10-19 sets per week, allows for a significant hypertrophy stimulus while also allowing for sufficient recovery.
The type of exercise also plays a role in muscle growth. Different exercises stimulate different amounts of muscle growth. For example, barbell rows may not effectively stimulate the biceps, while bicep curls can more effectively target that muscle group. Additionally, some exercises, such as skull crushers, stimulate the triceps better than other exercises like bench presses.
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Resting between sets stimulates muscle growth
The idea of an "ideal" workout routine is subjective and depends on a variety of factors, including specific goals, training experience, genetics, volume tolerance, work capacity, and recovery capabilities. For instance, if you're training for strength, power, fitness, or endurance, you'll stimulate less muscle growth per set, so you'll need more sets to maximise muscle growth.
Resting between sets is an important component of an effective workout routine. The length of rest periods between sets of resistance training can be adjusted to achieve certain goals, such as strength, endurance, or weight loss. For muscle growth, resting for longer than one minute between sets is considered the most beneficial. Researcher Dr. Milo Wolf advises resting long enough to achieve optimal performance in the next set. For beginners, two minutes is usually sufficient, but more advanced trainees may need longer rest periods.
The general consensus is that for hypertrophy, resting for at least two minutes between sets is recommended. However, recent research suggests that three minutes might be the ideal duration. A study published in the Journal of Strength and Conditioning Research found that men who rested for three minutes between sets achieved greater gains in both strength and hypertrophy compared to those who only rested for one minute.
It's worth noting that the optimal rest duration may vary depending on individual factors such as age, fibre type, and genetics. Additionally, the type of exercise and training frequency can also influence the ideal rest period. For example, shorter rest intervals of 90 seconds or less with compound movements may require more sets to achieve the desired results.
To summarise, resting between sets is crucial for stimulating muscle growth, and the length of rest should be tailored to suit individual needs and performance. By allowing the muscles to recover, you can maintain a higher level of force production in subsequent sets, maximising muscle growth over time.
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Different exercises stimulate different muscle groups
There are two main types of exercises: compound exercises and isolation exercises. Compound exercises, also known as multi-joint exercises (MJE), work several muscle groups at once or require movement in more than one joint to complete a movement. Squats, for instance, work the legs, abdominals, and back. Deadlifts, lat pulldowns, and dumbbell rows target the back. Bench presses, chest presses, and weighted dips target the chest. Shoulder presses, skull crushers, and dips target the shoulders and triceps. Isolation exercises, also called single-joint exercises (SJE), target a specific muscle within a muscle group. For example, bicep curls target the biceps, and hammer curls target the arms.
The number of sets and reps per muscle group per workout and per week is an important consideration. The recommended number of sets per muscle group is 10-30, with at least three repetitions each. However, the optimal number of sets and reps will depend on individual factors such as goals, training experience, genetics, volume tolerance, and recovery capabilities. For muscle growth, it is important to get enough rest between sets, as this allows you to lift more weight and do more reps, stimulating more muscle growth. Training volume can be calculated as the number of sets x reps x weight lifted.
Different styles of training stimulate different amounts of muscle growth. For example, barbell rows may not be the best exercise to stimulate the biceps, whereas bicep curls can be more effective and stimulate more muscle growth. It is also important to consider complementary muscle groups when creating a training routine. For example, training the quadriceps or "quads" at the front of the thighs enhances overall fitness and appearance, and exercises targeting the quads also strengthen the rectus femoris at the hips.
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Training frequency is less important than volume
When starting out with training, frequency is more important to build a habit. However, training volume, or the total amount of work performed per training group, becomes more crucial as you progress. This is because the volume allows for more targeted and tailored training.
For instance, let's say you want to build bigger biceps. You could choose an exercise like barbell rows with three reps per set, but this may not effectively stimulate your biceps. Instead, consider swapping to bicep curls with 10 reps per set, taking the sets within a rep of failure. This way, you're training efficiently, and those 12 sets may be enough to maximize your rate of muscle growth.
Additionally, the volume-equated approach, where the total workload remains constant while varying the frequency, has been found to offer valuable insights into optimizing muscle size development. Research suggests that spreading the same volume across multiple sessions per week can lead to better results than concentrating it into fewer, more intense workouts. This is because dividing the workload allows for more frequent stimulation of muscle protein synthesis, contributing to greater muscle gains over time.
While there isn't a one-size-fits-all answer, experimentation and listening to your body are key. Training volume can be tailored to your specific goals, training experience, genetics, and recovery capabilities. For example, if you're training for strength, power, or endurance, you may stimulate less muscle growth per set, so you'll need more sets to maximize muscle growth. However, you might also inflict more stress per set, impacting your recovery. Therefore, it's important to find the right balance between training frequency and volume to avoid burnout and ensure progress.
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Frequently asked questions
The amount of volume needed to build muscle depends on the muscle group and individual needs. Generally, at least 10 sets per muscle per week are recommended to induce hypertrophy, but some underdeveloped muscle groups may require more volume. For example, the quads and triceps tend to gain more muscle when trained with higher volumes, whereas the biceps respond better to lower volumes.
The optimal volume for a muscle group depends on various factors, including training frequency, exercise type, and recovery ability. It's important to consider the specific goals, training experience, genetics, and volume tolerance of the individual.
To maximise muscle growth, it is recommended to use a variety of exercises that work the muscle from different angles. Additionally, taking sets close to failure and using heavier weights can increase tension and stimulate muscle growth. Resting for 2-5 minutes between sets can also help improve performance in subsequent sets.
