30 Seconds Summary
Study review: More volume, more gains?

  • New study by Dellatolla et al. tested the effects of high vs. low training volumes on 11 trained men, analyzing their muscle gains and strength.
  • Participants required a background in lifting, with the capability to squat at least 1.5x and deadlift at least 1.75x their bodyweight.
  • Study split into high-volume (HV) and low-volume (LV) groups, with volumes increasing over a 6-week period and progressive overload implemented.
  • Training included a mix of rep ranges, adequate rest periods (3-5 minutes), and good frequency distribution over the week.
  • High-volume group showed significant increases in muscle mass and strength compared to the low-volume group, especially in free-weight exercises like squats and deadlifts.
  • Study evidenced that higher volume training, when managed with proper rest and set distribution over the week, can significantly aid in muscle growth and strength, especially for advanced lifters.
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