Training Volume for Hypertrophy, Strength, and Muscular Endurance

This blog is a overview of the 2018 study “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men” by Brad Schoenfeld and colleagues. Citation at bottom of page.

Key Takeaway’s 

Hypertrophy

Upper Body:

30 sets per muscle group per week is superior for gains in hypertrophy vs 18 sets, and far superior to 6 sets.

Lower Body:

Triceps:

Strength & Muscular Endurance

WHAT IT MEANS?

• The low-volume group had a total weekly training time of only 39 MIN and saw the same improvements in strength and muscular endurance as the high-volume group, who’s weekly training total was 209 minutes.
• More muscle tissue would increase your capacity to perform higher volumes of work, so it is reasonable to assume that increasing work volume would provide the proper stimulus needed for hypertrophy
• More strength would increase your ability to move heavier loads, so it is reasonable to assume that training focused on lifting the heaviest loads possible would provide the optimal stimulus for increasing strength.
• Greater metabolic efficiency and neuro-muscular activation would increase the amount of work that can be sustained in a single bout, so it is reasonable to assume that high repetition/duration training would provide sufficient stimulus for increasing muscular endurance.

The Study

• 8 weeks, 3 sessions per week.
• Low vs medium vs high volume and their effects on hypertrophy, strength, and muscular endurance.
• Each participant performed sets of 8-12 reps to the point of failure, defined as the inability to perform another rep in proper form.
• Each group performed the same exercises, rep ranges, intensity, rest, and training frequency.
• The number of sets per exercise was the only varying factor between the different volume groups.

Data Tracked

Prerequisites

Subjects:

• 45 healthy males
• 4 +/- 3.9 years of resistance training experience.
• No musculoskeletal disorders
• Claimed no PED use in the past year
• Performed a 10 rep max to determine training loads for each exercise.
• A baseline of individual diets was recorded with myfitnesspal.com the week prior to the study and continued reporting of daily nutrition was monitored to ensure dietary adherence was maintained.

Measurements

• Height and weight
• Muscle Thickness (ultrasound)
• Muscle Strength
  • Barbell Back Squat 1 rep max (RM)
  • Barbell flat bench press 1RM
• Muscle Endurance
  • Squat, as many reps as possible at 50% of 1RM
  • Bench, as many reps as possible at 50% of 1RM

Training Volume Groups

Low-Volume

• 1 SET per exercise per training session
  • 6 upper body sets / muscle group / week
  • 9 lower body sets / muscle group / week

Moderate-Volume

• 3 SETS per exercise per training session
  • 18 upper body sets / muscle group / week
  • 27 lower body sets / muscle group / week

High-Volume

• 5 SETS per exercise per training session
  • 30 upper body sets / muscle group / week
  • 45 lower body sets / muscle group / week

Exercises Performed

Seven exercises targeting all major muscle groups.

• Chest, shoulders, triceps
  • Flat Barbell Bench Press
  • Barbell Military Press
• Rhomboids, lats, biceps
  • Wide Grip Lat Pulldown
  • Seated Cable Row
• Quads, glutes, lower back
  • Barbell back Squat
  • Machine Leg Press
  • Unilateral Machine Leg Extension

Sessions, Reps, Intensity, Speed, Rest, and Load (weight)

• 3 sessions per week, nonconsecutively.
• Average training time per session:
  • Low-Volume
    • 13-minutes (39-min/week)
  • Moderate-Volume
    • 40-min (120-min/week)
  • High-Volume
    • 68-min (204-min/week)
  • 8-12 reps per set
  • Each set to failure, that is, the inability to perform another repetition with proper form.
  • 1-second concentric, 2-second eccentric
  • 120-second rest between sets
  • Load was adjusted to ensure failure was reached within the target range of 8-12 reps

Citations

1. Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131.