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Set Volume for Muscle Size: The Ultimate Evidence Based Bible:
Key Takeaways:
Updated meta-analytic data shows an inverted U in terms of the relationship between training volume in a single session, and hypertrophy in trained subjects.
Beginners do not appear to be very responsive to increases in volume.
Hypertrophy(muscle building) appears to increase with increasing volumes of up to 8 sets in a single training session in trained subjects; it tends to plateau or regress at higher per-session volumes.
There is an interaction between volume and frequency; higher weekly volumes (20+ weekly sets) only appear to be effective when combined with higher frequencies (3+ days per week), supporting the concept of a maximum effective dose per training session.
Maximum effective doses observed across studies were up to 10 weekly sets when training each muscle group once per week, up to 20 weekly sets when training each muscle group twice per week, and up to 30-45 weekly sets when training each muscle group three times per week.
The maximum number of effective sets may depend upon rest interval length and whether compound movements are being used (the max number of effective sets may be towards the upper end with compound movements and short rests of 90 seconds or less).
Some evidence indicates that there are less non-responders with higher volumes, and that people tend to be more responsive when increasing their volume relative to what they were doing before.
Given that people tend to be more responsive when increasing volume relative to what they were doing before, there is a theoretical case for cycling set volume. This would involve increasing volume over time to the highest effective per-session volume until a performance plateau is reached. Volume would then be decreased to a maintenance level for a period of time to re-sensitize the muscle to a volume stimulus. Volume would eventually be increased again, and this pattern would be repeated over time.
Regardless of training volume, genetics play a strong role in hypertrophy. People who respond well to low volume will also tend to respond well to high volume, and people who don't respond well to low volume will likely still be a low responder to high volume (although the response will likely be improved).
https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/?fbclid=IwAR0w5f5MG1vHjsm6dBnaMHxu6p413w9A8C-5Rs-VMaQP5vyrSFfurwqiHPI
Diet Calendar Entries for 19 December 2019:
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3039 kcal
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Fat: 89.13g | Prot: 201.32g | Carb: 386.25g.
Breakfast: Great Value Light Greek Nonfat Yogurt, Nabisco Nutter Butter Bites (28g), Great Value Light Greek Nonfat Yogurt, Mighties Kiwi, Brownie, Quest S'mores Protein Bar. Lunch: Little Debbie Star Crunch, Quest S'mores Protein Bar, Ruffles Original Potato Chips (42.5g), Kraft American Cheese Slice, Carl Buddig Deli Thin Honey Turkey Lunch Meat, Ole Extreme Wellness High Fiber Low Carb Tortillas, Premier Nutrition High Protein Shake - Vanilla. Dinner: Oranges. Snacks/Other: Apples. more...
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3409 kcal
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Activities & Exercise:
Bicycling (leisurely) - <10/mph - 3 hours, Weight Training (moderate) - 1 hour and 10 minutes, Resting - 11 hours and 50 minutes, Sleeping - 8 hours. more...
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