Yes, training volume plays a key role in building muscle, a process known as muscle hypertrophy.
The Role of Training Volume in Muscle Growth
Training volume is a fundamental component of resistance training that significantly influences muscle development. It generally refers to the total amount of work performed during a workout or over a specific period.
According to research, including a study by Dr. Schoenfeld et al., training volume does seem to play a key role in muscle hypertrophy. This research observed that the more series (sets) are performed, the greater the gains in muscle mass. This suggests a dose-response relationship between training volume and muscle growth, up to a certain point.
What is Training Volume?
Training volume is most commonly calculated using the following formula:
Volume = Sets x Reps x Weight
For example, if you perform 3 sets of 10 repetitions of squats with 100 kg, the volume for that exercise is 3 x 10 x 100 = 3000 kg.
While the weight component is important for intensity, the number of sets and repetitions directly contributes to the total work performed and is often increased to drive progressive overload and muscle growth. The reference specifically highlights the impact of increasing series (sets) on muscle mass gains.
Why Volume Matters for Hypertrophy
Muscle hypertrophy is the process by which muscle fibers increase in size. It is stimulated by mechanical tension, muscle damage, and metabolic stress resulting from resistance training. Sufficient training volume provides the necessary stimulus to trigger these responses over time.
- Stimulus for Adaptation: Performing adequate volume signals to the body that muscles need to grow larger and stronger to handle the workload.
- Progressive Overload: Gradually increasing volume (e.g., adding sets, reps, or slightly increasing weight) is a primary method for achieving progressive overload, which is essential for continued muscle growth.
- Accumulating Fatigue & Stress: Higher volume can lead to greater metabolic stress and muscle fiber recruitment, further contributing to the hypertrophy stimulus.
Practical Application: Increasing Volume
Based on the evidence, strategically increasing your training volume over time can be an effective way to promote muscle growth.
- Gradual Increase: Avoid sudden, large jumps in volume, which can increase injury risk and hinder recovery.
- Focus on Sets: The reference specifically notes the positive correlation between performing more series (sets) and muscle mass gains. Consider adding sets to your exercises.
- Manage Recovery: Higher volume requires adequate rest, nutrition, and sleep to allow muscles to recover and grow.
- Monitor Progress: Track your sets, reps, and weight to ensure you are progressively increasing volume effectively.
| Volume Component | How it Impacts Growth | How to Increase Volume Here |
|---|---|---|
| Sets | Direct contributor to total work; strong link to gains | Add 1-2 sets per exercise |
| Reps | More muscle fiber stimulation within a set | Add 1-3 reps per set |
| Weight | Increases mechanical tension (also impacts volume) | Lift slightly heavier |
By manipulating these variables, particularly the number of sets as highlighted by research, individuals can effectively use training volume to build muscle mass.
