Increasing Training Volume May Not Always Be Better
The effects on muscular adaptations in trained males.
This study aimed to investigate how increasing or maintaining weekly resistance training (RT) volume affects muscle hypertrophy, strength, and endurance in trained males. Specifically, participants either maintained their previous weekly set volume (Control group, CON) or increased it by 30% (Group 30, G30) or 60% (Group 60, G60). The findings challenge the notion that higher training volumes always yield better adaptations.
PMID: 39665246
Key Points
Aim: To explore the effects of individualised increases in RT volume (30% and 60%) compared to maintaining previous volume on muscle growth, strength, and endurance.
Methods:
Fifty-five trained males were randomised into three groups: CON (maintained volume), G30 (30% increase), and G60 (60% increase).
Participants completed an 8-week lower-body RT program (16 sessions), focusing on squats, leg presses, and leg extensions.
Muscle thickness (MT), fat-free mass (ROI-FFM), one-repetition maximum (1RM), and repetitions to failure (RTF) at 70% of 1RM were assessed pre- and post-training.
Results:
Muscle Hypertrophy: All groups showed significant increases in MT and ROI-FFM, but there were no differences.
Strength: The CON group achieved the greatest improvement in back squat 1RM compared to G30 and G60.
Endurance: Only the G30 group significantly improved RTF performance.
Practical Takeaways
Maintaining Volume Can Be Effective: Maintaining previous RT volume led to significant strength gains, suggesting that more is not always better for highly trained individuals.
Moderate Volume Increases Are Optimal for Endurance: Increasing weekly set volume by 30% improved muscular endurance without compromising hypertrophy or strength.
Higher Volume May Not Yield Additional Benefits: A 60% increase in weekly sets did not outperform lower increases or maintenance in any measured adaptation.
Related
Key Takeaways
This study highlights that muscle adaptations in trained individuals are achievable across various training volumes. Maintaining previous RT volume can yield significant strength improvements, while moderate increases enhance endurance. Lifters should prioritise consistency and avoid excessive volume increases unless specific goals demand it.
Reference
Barsuhn A, Wadhi T, Murphy A, Zazzo S, Thompson B, Barakat C, Bradshaw J, Walters J, Andersen JC, Schoenfeld BJ, Ugrinowitsch C, De Souza EO. Training volume increases or maintenance based on previous volume: the effects on muscular adaptations in trained males. J Appl Physiol (1985). 2025 Jan 1;138(1):259-269. doi: 10.1152/japplphysiol.00476.2024. Epub 2024 Dec 12. PMID: 39665246.