Are You REALLY Doing Enough Volume? (Science Explained)

April 5, 2024

In this video, Milo covers the high volume research for building muscle. How many sets should you be doing? Are 10-20 sets per week really enough to maximise muscle growth, or would you benefit from doing more - up to 30+ sets per week?

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References

Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis

Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy

A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy

Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations

Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect?

High Resistance-Training Volume Enhances Muscle Thickness in Resistance-Trained Men

Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy

Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men

Progressive Resistance Training Volume: Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance-Trained Individuals

Effects of a Modified German Volume Training Program on Muscular Hypertrophy and Strength

Dose-Response Relationship of Weekly Resistance-Training Volume and Frequency on Muscular Adaptations in Trained Men

The Effect of Weight Training Volume on Hormonal Output and Muscular Size and Function

(PDF) The Importance of Previous Resistance Training Volume on Muscle Growth in Trained Individuals

Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis | International Journal of Strength and Conditioning