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The Relationship Between Training Volume, Muscle Size, and Strength

The Relationship Between Training Volume, Muscle Size, and Strength

More volume = more jacked?

Recent research suggests that while higher training volume is key for muscle growth but it doesn’t always translate into greater strength.

Training Volume Explained

Training volume, in simple terms, is the total amount of work you perform in a workout, often measured by the number of sets, reps, and weights lifted.

For instance, doing four sets of an exercise with 10 reps per set has a higher training volume than doing three sets of the same exercise.

Volume can also be calculated by total weight lifted. For example, 30 reps at 100lbs, is 3,000lbs total pounds lifted. 

Muscle Size vs. Strength Gains

According to a recent study, when it comes to muscle hypertrophy (growth), higher training volume proves effective. This means that people looking to increase muscle size might benefit from doing more sets and reps.

However, when it comes to raw strength, the benefits seem less pronounced. The researchers found that additional volume did not lead to substantial increases in one-rep max (1RM), a common measure of maximal strength.

Why More Volume Builds Size but Not Strength

Muscle hypertrophy results from muscle fibers enduring more overall work, which stimulates growth over time.

However, increasing pure strength often depends on recruiting more muscle fibers and improving neural pathways rather than simply doing more reps. This helps explain why lifters focused on strength (like powerlifters) often opt for lower rep ranges with heavier weights.

Practical Application: Tailoring Your Training

If your goal is muscle size, consider increasing your training volume by adding more sets and reps to each workout. For strength, however, a moderate volume with a focus on heavier weights and fewer reps might be more effective.

Balancing volume and intensity in alignment with your personal fitness goals can optimize your results, whether you're aiming for size, strength, or a combination of both.

Bottom Line: Training volume matters, but knowing when to apply it strategically can make all the difference.

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