30 Seconds SummaryNew science on the optimal training volume: extreme training for extreme gains?
- Most fitness professionals recommend 10-15 sets per muscle group weekly, however, studies indicate benefits of up to 45 sets weekly for muscle growth, especially in highly trained individuals.
- High-volume training shows a positive correlation with muscle hypertrophy but limited or no benefits for strength gains, indicating a potential dose-response relationship dependent on volume.
- Different training studies, such as those by Radaelli et al. (2015) and Schoenfeld et al. (2018), demonstrate significant muscle gains with very high volumes performed to failure, particularly for advanced athletes.
- Psychological factors and training experience significantly impact training results; untrained or less experienced individuals show fewer benefits from extremely high volumes compared to advanced trainees.
- Meta-analysis of training volume studies suggests that optimal training volumes may vary with training status, with advanced trainees benefiting from higher volumes.
- Exceedingly high training volumes may lead to issues like reduced willpower, increased risk of injury, and potential overtraining, underscoring the importance of personalized training volumes based on individual recovery capacity and other factors.
- Nutritional support plays a crucial role in recovery and adaptation to training volumes, with adjustments necessary during periods like fasting or different nutrition phases (bulking or cutting).
- Conclusively, while extreme training volumes can maximize muscle gains in well-conditioned athletes, it is critical to balance training load with recovery, nutrition, and individual capabilities to avoid negative outcomes.
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Menno Henselmans
