30 Seconds SummaryIs there a maximum productive training volume per session?
- Recent research reveals conflicting findings about the optimal training volume for muscle growth, with studies suggesting a range from 5 to 45 sets per muscle per week.
- Some studies show that lower training volumes (5-10 sets per week) can be more effective, while others support higher volumes (up to 45 sets) when muscle groups are trained multiple times per week.
- There appears to be a productive cap on training volume per workout, suggested to be between 9-13 sets per muscle group, dependent on factors like training intensity and individual genetics.
- Exceeding this optimal training volume in a single workout may lead to neuromuscular fatigue, reduced muscle activation, and ineffective muscle protein synthesis.
- High training frequencies combined with appropriate workout volumes demonstrate better muscle growth, contrary to traditional once-a-week, high-volume sessions.
- Practical advice includes distributing training volume more evenly across the week, suggesting more frequent, moderate-volume workouts rather than infrequent, high-volume sessions.
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Menno Henselmans
