Have you ever wondered if there’s such a thing as “too much” volume in resistance training? It’s a question that fascinates me, and thankfully, a recent study has attempted to provide some answers. This intriguing research subjected participants to an incredible 52 sets per week of training volume – the highest number ever studied in this field. As someone deeply invested in the world of fitness, I couldn’t wait to delve into the findings and share them with you.
The Study’s Intriguing Design
This unique study focused on 37 men with at least two years of consistent resistance training experience. These individuals were accustomed to training four times a week and could Back Squat a minimum of 1.5x their body weight. An interesting twist was that none of them had used Creatine for six months prior to the study (PMID: 37796222).
The participants were divided into three groups:
- A Control Group of 13 individuals
- A 4 Set Progression Group of 12 individuals
- A 6 Set Progression Group of 12 individuals
Before the study’s main phase, a 2-week washout period was implemented to reduce any residual training volume effects. Following this, the participants entered an adaptation phase where they gradually increased their quadriceps training volume to 22 sets per week over three exercises: Barbell Back Squat, 45 Degree Leg Press, and Seated Leg Extension.
The Intensive Intervention Phase
During the 12-week Intervention Phase, the groups followed different regimens:
- The Control Group maintained a baseline of 22 sets per week.
- The 4-Set Progression Group increased their volume by 4 sets every 2 weeks, reaching 42 sets by the study’s end.
- The 6-Set Progression Group increased by 6 sets every 2 weeks, astonishingly reaching 52 sets per week, split over two training sessions.
The Training Program in Detail
All participants completed two lower-body training sessions weekly under a trained coach’s supervision. Session 1 utilized the 6-8 Rep Range, while Session 2 focused on the 10-12 Rep Range. The baseline volume of 22 working sets was distributed across the three exercises, with progressive additions made linearly.
I think this might be best demonstrated with a table:
4 Set Group
| WORKOUT 1 | WORKOUT 2 | |||||
| BARBELL BACK SQUAT | 45-DEGREE LEG PRESS | SEATED KNEE EXTENSION | BARBELL BACK SQUAT | 45-DEGREE LEG PRESS | SEATED KNEE EXTENSION | |
| WEEK 1 – BASELINE | 4 | 4 | 3 | 4 | 4 | 3 |
| WEEK 3 | 4 | 4 | 4 | 5 | 5 | 4 |
| WEEK 5 | 5 | 5 | 5 | 6 | 5 | 4 |
6 Set Group
| WORKOUT 1 | WORKOUT 2 | |||||
| BARBELL BACK SQUAT | 45-DEGREE LEG PRESS | SEATED KNEE EXTENSION | BARBELL BACK SQUAT | 45-DEGREE LEG PRESS | SEATED KNEE EXTENSION | |
| WEEK 1 – BASELINE | 4 | 4 | 3 | 4 | 4 | 3 |
| WEEK 3 | 4 | 4 | 5 | 6 | 6 | 3 |
| WEEK 5 | 6 | 6 | 5 | 6 | 6 | 5 |
Sets were carried out at an RIR of 2, while the last set of each exercise was completed to volitional concentric failure.
The Compelling Results
The study measured muscle hypertrophy and strength, using CSA (cm^2) and the sum of muscle thickness (ΣMT). Interestingly, while all groups saw increases in strength, the greatest gains were observed in the 4 Set and 6 Set progression groups. However, despite visible quadriceps growth in all participants, there was no significant difference in muscle growth between the groups.
Deciphering the Findings
This study reveals several intriguing points:
- Significant Gains with Lower Volume: The Control Group, despite doing only 22 sets per week, still achieved substantial increases in strength and hypertrophy.
- Diminishing Returns at Higher Volumes: The differences in muscle growth between the 4-set and 6-set groups were not significant. This suggests diminishing returns beyond a certain volume level.
- Practical Implications: Given the level of experience of the participants, this study may not directly translate to the average gym-goer. Also, the higher volume groups reported increased fatigue and muscle soreness.
- Real-World Application: For most people, replicating this extreme volume across all muscle groups is not practical. The study does, however, suggest that there is room to increase volume for better results, provided it’s done wisely and gradually.
My Takeaway
The key lesson for me, and likely for you too, is that while extreme training volumes can yield results, they come with trade-offs in terms of time commitment and increased risk of fatigue and soreness. For most of us, finding a balanced approach that progressively increases volume without overdoing it is likely the most sustainable path to achieving our strength and hypertrophy goals.
If you’re intrigued by the idea of high-volume training or are considering adjusting your workout regime, I hope this breakdown has been enlightening. Remember, the key to success in fitness is finding what works best for your body and your schedule.
Holly T. Baxter is an Australian Dietitian with over 13 years of experience in health and fitness. She holds a degree in Food Science and Nutrition and a Master of Dietetics from Deakin University. A former professional physique athlete, Holly has two World Championship titles. Her latest project, BiaBody, is dedicated to women’s health and fitness. As an APD Dietitian and Online Physique Coach, she focuses on evidence-based health education and empowering women through fitness.
