30 Seconds SummaryShould you train large muscles differently than small muscles?
- Training large vs. small muscle groups differs primarily in the perception of size and function rather than actual anatomical volume or training needs.
- Common training programs often do not optimally adjust volume for different muscle groups, potentially leading to imbalances.
- New research indicates that both large and small muscle groups generally respond similarly to changes in training volume, suggesting a uniform training approach could be effective.
- Initial speculations that larger muscles may require lower volumes or different training frequencies due to CNS fatigue or other central recovery resources lack strong empirical support.
- Overall, 10 out of 13 studies reviewed show that muscle size does not significantly influence the optimal training volume; muscles like the biceps might be an outlier, responding differently to higher volumes.
- Training frequency studies also support similar growth responses across muscle groups, further suggesting that muscle size should not dictate differing training frequencies.
- The real-world application hints that spreading workouts to increase total weekly training tonnage is generally beneficial, regardless of muscle size.
- Empirical data and average trends suggest that while muscle size might affect perceptions of how to train, the physiological responses to training variables like volume and frequency are similarly beneficial across different muscle sizes.
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Menno Henselmans
