Introduction

In this article, we will discuss the relationship between training volume, frequency, and hypertrophy, mainly focusing on the optimal number of sets per body part per week. We will also explore research findings and expert opinions regarding the potential upper limit of training volume for maximizing muscle gains.

Training Volume Recommendations

• Generally, for most people, the recommended range is between 10 to 20 sets per body part per week.
• These recommendations are based on a systematic review and meta-analysis published in 2017, which found that doing more than 10 sets per week resulted in significantly more gains.
• Expert opinions, including those of the researchers, suggest that the sweet spot is likely within the 10 to 20 sets per week range, with anything more than that potentially causing overtraining and dampened hypertrophy.

New Research Findings

• Recent research by James Krieger implies that there may not be an upper limit to the amount of volume that can be done, with more volume potentially leading to more gains.
• There has not been a single study showing a loss in muscle mass from increasing volume, suggesting that any guesses regarding the upper limit are speculative and based on individual experience.
• Volume landmarks are exercise-specific, meaning that some exercises may be more damaging and affect recovery more than others.
• Just because an upper limit has not been found in research does not mean trainees, especially beginners, should do as much volume as possible. It is essential to consider individual recovery and progress when adjusting volume.

Specialization Phases and Balancing Volume

• James Krieger suggests running specialization phases where trainees increase the volume for one body part while maintaining volume for other body parts.
• This strategy could be particularly useful for advanced trainees looking to prioritize weak points or areas for improvement.
• It is crucial to balance volume with the risk of injury, as pushing too far may lead to setbacks that outweigh the marginal gains from increased volume.

Conclusion

In summary, the key takeaways from this article are that 10 to 20 sets per body part per week are generally recommended for optimal muscle gains, with recent research suggesting there may not be a definitive upper limit for training volume. It is essential for individuals to carefully monitor their progress and recovery, adjusting volume accordingly, and considering the potential benefits and risks of increased training volume.