Training volume for hypertrophy and strength – Is less more?

While most people in the evidence-based fitness community are preaching the benefits of high volume, a recent study found that hypertrophy and strength gains were maximized at just 5-10 sets per muscle group per week. How can we explain this finding?


The purpose of this study was to discover and compare effects of different resistance training volumes on muscle performance and hypertrophy in trained men.” In this case, muscle performance was assessed using 10 rep maxes (10RMs).


No hypothesis was directly stated, but the wording of the introduction suggests that the authors thought low to moderate volumes would maximise hypertrophy and strength gains, since all sets were taken to failure.

The findings

What are your take homes?


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