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

Introduction

Building muscle requires a combination of proper nutrition, consistent training, and adequate rest. One of the most crucial factors in muscle building is the amount of weekly volume, which refers to the total number of sets and exercises performed in a given week. In this article, we will explore the current research on the optimal weekly volume for building muscle and provide guidance on how to structure your training program for maximum results.

The Importance of Weekly Volume

Weekly volume is a critical component of resistance training, as it determines the overall load and stress placed on the muscles. When it comes to building muscle, more volume does not always mean better results. In fact, research suggests that there is an optimal range of weekly volume that is most effective for muscle growth.

Minimum Threshold Volume for Hypertrophy

Recent studies have investigated the minimum threshold volume required for muscle hypertrophy. According to three reviews, the minimum threshold seems to be between 6 and 12 weekly sets (Aube et al., 2022; Baz-Valle et al., 2022; Buckner et al., 2023). This means that as few as 6 sets per week may be enough to stimulate muscle growth, although it is likely that more volume will lead to greater gains.

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Examples of Minimum Threshold Volume

One study found that 4 weekly sets were enough to induce muscle hypertrophy in untrained females (Kassiano et al., 2024). Another study recommended a minimum of 4 weekly sets, where the last few reps are challenging to complete (Figueiredo et al., 2018). The American College of Sports Medicine’s resistance training guidelines suggest 2-4 sets per muscle group for 2-3 times a week, which equals a weekly training volume of 4-12 sets per muscle group (American College of Sports Medicine, 2009).

Maximum Threshold Volume for Hypertrophy

While the minimum threshold volume is well established, the maximum threshold volume is less clear. Some studies have found positive results with as many as 52 sets per week (Enes et al., 2024). However, research suggests that there may be an inverse “U” shape to the dose-response relationship, where the sweet spot is around 20-30 sets per week, and volumes beyond that may lead to diminishing returns (Heaselgrave et al., 2019).

Examples of Maximum Threshold Volume

A study found that 20-30 weekly sets were effective for muscle hypertrophy in trained males (Schoenfeld et al., 2019). Another study found that weekly sets in this range only performed slightly better than those in the 12-20 range (Baz-Valle et al., 2022).

Volume for Untrained Individuals

It is essential to note that the optimal weekly volume may vary depending on the individual’s training status. For example, untrained individuals may require less volume to achieve muscle hypertrophy. A recent study found that untrained females experienced calve muscle growth with as few as 6 weekly sets (Kassiano et al., 2024).

Training Frequency

Training frequency refers to the total amount of training sessions in a given week. Research suggests that as long as the weekly volume is met, it does not matter whether it is done all in one training or spread across multiple training sessions (Schoenfeld et al., 2019). However, numerous weekly training sessions may result in greater volume, which may be beneficial for individuals who require more volume to achieve muscle growth.

Conclusion

In conclusion, the optimal weekly volume for building muscle is a critical component of resistance training. While there is no one-size-fits-all answer, research suggests that a minimum threshold volume of 6-12 sets per week is likely sufficient for muscle hypertrophy. The maximum threshold volume may be around 20-30 sets per week, although volumes beyond that may lead to diminishing returns. It is essential to note that the optimal weekly volume may vary depending on the individual’s training status, and that untrained individuals may require less volume to achieve muscle hypertrophy.

FAQs

Q: What is the minimum threshold volume for muscle hypertrophy?

A: The minimum threshold volume for muscle hypertrophy is between 6 and 12 weekly sets.

Q: What is the maximum threshold volume for muscle hypertrophy?

A: The maximum threshold volume for muscle hypertrophy may be around 20-30 sets per week.

Q: Does training frequency matter?

A: Research suggests that as long as the weekly volume is met, it does not matter whether it is done all in one training or spread across multiple training sessions.

Q: What is the optimal weekly volume for untrained individuals?

A: Untrained individuals may require less volume to achieve muscle hypertrophy, with as few as 6 weekly sets.

References:

Aube, D., Wadhi, T., Rauch, J., Anand, A., Barakat, C., Pearson, J., Bradshaw, J., Zazzo, S., Ugrinowitsch, C., & De Souza, E. O. (2022). Progressive Resistance Training Volume: Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance-Trained Individuals. Journal of Strength and Conditioning Research, 36(3), 600-607.

American College of Sports Medicine. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 41(3), 687-708.

Baz-Valle, E., Balsalobre-Fernández, C., Alix-Fages, C., Santos-Concejero, J., & Figueiredo, V. C. (2022). A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. Journal of Human Kinetics, 81, 199-210.

Buckner, S. L., Moreno, E., & Baxter, H. (2023). The dose-response relationship between resistance training volume and muscle hypertrophy: There are still doubts. Journal of Trainology, 12, 29-36.

Enes, A., De Souza, E. O., & Souza-Junior, T. P. (2024). Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? Medicine and Science in Sports and Exercise, 56(3), 553-563.

Figueiredo, V. C., De Salles, B. F., & Trajano, G. S. (2018). Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Medicine, 48(3), 499-505.

Heaselgrave, S. R., Blacker, J., Smeuninx, B., McKendry, J., & Breen, L. (2019). Dose-Response Relationship of Weekly Resistance-Training Volume and Frequency on Muscular Adaptations in Trained Men. International Journal of Sports Physiology and Performance, 14(3), 360-368.

Kassiano, W., Costa, B. D. V., Kunevaliki, G., Lisboa, F., Tricoli, I., Francsuel, J., Lima, L., Stavinski, N., & Cyrino, E. S. (2024). Bigger Calves from Doing Higher Resistance Training Volume? International Journal of Sports Medicine, 25(6), 539-545.

Schoenfeld, B. J., Grgic, J., Krieger, J. W., & Helms, E. R. (2019). 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. Journal of Strength and Conditioning Research, 33(5), 1231-1241.

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). The dose-response relationship between resistance training volume and muscle hypertrophy: Are there really still any doubts? Journal of Strength and Conditioning Research, 31(1), 29-32.