30 Seconds Summary
Research Spotlight: Muscle growth varies between trained individuals using different training volumes

  • A recent study analyzed effects of training volumes (12, 18, or 24 weekly sets) on muscle growth in trained individuals.
  • 35 well-trained male lifters, each capable of squatting at least 1.5 times their body mass, participated in the study.
  • Participants trained twice a week for 8 weeks, focusing on quadricep growth through back squats and leg presses, executing close to maximum effort.
  • Results showed significant muscle growth in quadriceps across all groups, with no notable differences in growth between the different training volumes.
  • Analysis found varying responses to volume changes: low responders increased by 1.8 sets, moderate by 4.3 sets, and high responders by 6.6 sets per week on average.
  • A referenced study by Scarpelli suggests that a 20% increase in training volume could lead to significantly greater muscle growth, highlighting the benefits of personalized training volumes.
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