High Volume v Moderate Volume Resistance Training for Preserving Muscle During Caloric Restriction
Is more training better when dieting down?
This study investigated whether high-volume resistance training (HVG) offers advantages over moderate-volume training (MVG) for preserving lean mass during caloric restriction in resistance-trained males.
PMID: 36114738
Key Points
Aim: To compare the effects of high- and moderate-volume resistance training on lean mass preservation, muscle contractility, sleep quality, and mood during caloric restriction.
Participants: 38 resistance-trained males with at least one year of training experience and a body fat percentage ≤25%.
Intervention: Over six weeks, participants followed a hypocaloric diet (30 kcal/kg) with high protein intake (2.8 g/kg fat-free mass) while performing either high-volume (5 sets per exercise) or moderate-volume (3 sets per exercise) resistance training.
Outcome Measures: Changes in lean mass, muscle thickness, muscle contractility, sleep quality, and mood were assessed pre-, mid-, and post-intervention.
Methods
Training Protocol:
HVG performed 5 sets per exercise.
MVG performed 3 sets per exercise.
Both groups trained under supervision for lower-body exercises.
Dietary Control:
Caloric intake was reduced to 30 kcal/kg after a one-week maintenance phase (45 kcal/kg).
Protein intake was fixed at 2.8 g/kg fat-free mass to support muscle retention.
Measurements:
Lean mass via bioelectrical impedance analysis.
Muscle thickness using ultrasound.
Muscle contractility through tensiomyography.
Sleep and mood were assessed via validated questionnaires.
Related
Results
Lean Mass Preservation:
Both groups experienced significant decreases in lean mass: HVG (-0.51 ± 2.30 kg) vs. MVG (-0.92 ± 1.59 kg), with no significant difference between groups.
Muscle Thickness:
No significant differences were observed in muscle thickness changes between HVG and MVG.
Body Mass Loss:
Both groups lost similar amounts of body weight: HVG (-1.69 ± 1.12 kg) vs. MVG (-1.76 ± 1.76 kg).
Other Variables:
Sleep quality, mood, and muscle contractility were maintained in both groups without significant differences.
Practical Takeaways
For lifters or fitness folk undergoing caloric restriction:
Both high-volume and moderate-volume resistance training are equally effective for preserving lean mass and muscle thickness while dieting.
Muscle contractility, sleep quality, and mood are not compromised by either training volume when paired with adequate protein intake (2.8 g/kg fat-free mass).
Moderate training volumes may be more time-efficient without sacrificing results.
Key Takeaways
One has to wonder if increased training volume while having fewer available calories for recovery is a wise idea.
This study demonstrates that increasing resistance training volume does not confer additional benefits for maintaining lean mass during caloric restriction in trained individuals. Depending on individual preferences and time constraints, both moderate—and high-volume approaches can be used effectively.
Reference
Roth C, Schwiete C, Happ K, Rettenmaier L, Schoenfeld BJ, Behringer M. Resistance training volume does not influence lean mass preservation during energy restriction in trained males. Scand J Med Sci Sports. 2023 Jan;33(1):20-35. doi: 10.1111/sms.14237. Epub 2022 Oct 5. PMID: 36114738.