Training volume protocols to examine the effects on muscle growth.

In a recent 12-week study by Enes et al. (2023), experienced lifters were assigned to three distinct training volume protocols to examine the effects on muscle growth. The study’s findings revealed that actually all groups experienced significant muscle hypertrophy, progressively, irrespective of their training volume. Interestingly, the incremental increases in training sets—22 sets consistently for the first group, an increase of 4 sets biweekly for the second, and 6 for the third—did not yield statistically significant differences in muscle development.

But how applicable (or effective) are these strategies for lifters in “normal life” settings?

There are a couple points we should make, first. While the study concentrated on quadriceps volume, real-world training often involves a balanced approach to all muscle groups. This could suggest that if a higher-volume approach was indeed useful, it might be more advantageous for short-term, specialized phases, not as a general prescription due to the heightened risk of injury and the intensive demand on recovery.

From a broader perspective, training volume should be tailored to individual needs, factoring in goals, experience, and the capacity for recovery. This proposes a more “optimal range” of 10-20 sets per week for each muscle group, as recommended by Baz-Valle et al., emphasizing the importance of effort intensity—measured by ‘Reps in Reserve’—and its impact on the training volume one can effectively manage.

Overall, while the study hints at higher volumes potentially facilitating greater hypertrophy, a moderate approach of 12-20 sets per week can work well as an overall standard recommendation, for most people.