What is the Right Amount of Weekly Volume To Build Muscle?

The Importance of Weekly Volume in Building Muscle

Building muscle requires a well-planned training program that incorporates the right amount of weekly volume. While many factors contribute to muscle growth, research suggests that volume plays a crucial role in hypertrophy. The question remains: what is the ideal amount of weekly volume to build muscle?

Minimum Threshold Volume for Hypertrophy

A review of recent studies suggests that a minimum of 6-12 weekly sets may be necessary to stimulate muscle growth. Some research even recommends as few as 4 weekly sets, provided the sets are completed at or near failure (Aube et al., 2022; Figueiredo et al., 2018). However, it’s essential to note that these findings are based on well-trained individuals, and the optimal volume for untrained individuals may be lower (Kassiano et al., 2024).

What Does This Mean for You?

As a general guideline, it’s possible to build muscle with as few as 4 weekly sets, but this may not be applicable to everyone. If you’re just starting out, you may need fewer sets to achieve the same results. It’s also important to note that the quality of your sets matters more than the quantity. Aim for sets that are completed at or near failure to maximize muscle growth.

Maximum Threshold Volume for Hypertrophy

The research on the upper limit of weekly volume is less clear, but it seems that 20-30 weekly sets may be the maximum for most individuals. One theory is that there is an inverse “U” shape to the dose-response relationship, where increased volume leads to diminishing returns beyond a certain point (Schoenfeld et al., 2017). Another theory suggests that there is a plateau beyond which increased volume does not lead to additional gains in muscle growth (Baz-Valle et al., 2022). However, it’s essential to note that these findings are based on well-trained individuals, and the optimal volume for untrained individuals may be lower (Kassiano et al., 2024).

What Does This Mean for You?

As a general guideline, it’s possible to build muscle with 20-30 weekly sets, but this may not be applicable to everyone. If you’re just starting out, you may need fewer sets to achieve the same results. It’s also important to note that the quality of your sets matters more than the quantity. Aim for sets that are completed at or near failure to maximize muscle growth.

Training Frequency

Training frequency refers to the number of times you train per week. While some research suggests that training frequency may play a role in muscle growth, it’s clear that the quality of your sets matters more than the frequency (Schoenfeld et al., 2019). The important thing is to ensure that you’re meeting your weekly volume goals, regardless of how many times you train per week.

Conclusion

Building muscle requires a well-planned training program that incorporates the right amount of weekly volume. While the research suggests that 6-12 weekly sets may be the minimum threshold for hypertrophy, the maximum threshold is less clear. The most important thing is to find a volume that works for you and stick to it. Aim for sets that are completed at or near failure, and don’t be afraid to adjust your volume based on your progress.

FAQs

Q: How many sets do I need to build muscle?

A: The research suggests that 6-12 weekly sets may be the minimum threshold for hypertrophy, but the optimal volume for untrained individuals may be lower.

Q: How often should I train per week?

A: The frequency of your training sessions is less important than the quality of your sets. Aim to meet your weekly volume goals, regardless of how many times you train per week.

Q: Will doing more sets always lead to more muscle growth?

A: Research suggests that there may be an inverse “U” shape to the dose-response relationship, where increased volume leads to diminishing returns beyond a certain point.

Q: What if I’m just starting out? Do I need fewer sets?

A: Yes, if you’re just starting out, you may need fewer sets to achieve the same results. It’s essential to start with a manageable volume and gradually increase it as you build strength and endurance.

Q: What if I’m plateaued? Should I increase my volume?

A: If you’re plateaued, it may be worth trying to increase your volume to see if you can break through the plateau. However, it’s essential to note that the quality of your sets matters more than the quantity, so ensure that you’re completing sets at or near failure.

References

1. Aube D, Wadhi T, Rauch J, Anand A, Barakat C, Pearson J, Bradshaw J, Zazzo S, Ugrinowitsch C, De Souza EO. Progressive Resistance Training Volume: Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance-Trained Individuals. J Strength Cond Res. 2022 Mar 1;36(3):600-607. doi: 10.1519/JSC.0000000000003524. PMID: 32058362.
2. Baz-Valle E, Balsalobre-Fernández C, Alix-Fages C, Santos-Concejero J. A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. J Hum Kinet. 2022 Feb 10;81:199-210. doi: 10.2478/hukin-2022-0017. PMID: 35291645; PMCID: PMC8884877.
3. Kassiano W, Costa BDV, Kunevaliki G, Lisboa F, Tricoli I, Francsuel J, Lima L, Stavinski N, Cyrino ES. Bigger Calves from Doing Higher Resistance Training Volume? Int J Sports Med. 2024 Jun 26. doi: 10.1055/a-2316-7885. Epub ahead of print. PMID: 38684187.
4. Schoenfeld, Brad & Fisher, James & Grgic, Jozo & Haun, Cody & Helms, Eric & Phillips, Stuart & Steele, James & Vigotsky, Andrew. (2021). Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. International Journal of Strength and Conditioning. 1. 10.47206/ijsc.v1i1.81.
5. Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019 Jun;37(11):1286-1295. doi: 10.1080/02640414.2018.1555906. Epub 2018 Dec 17. PMID: 30558493.
6. American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009 Mar;41(3):687-708. doi: 10.1249/MSS.0b013e3181915670. PMID: 19204579.