Junk Volume, High Volume, or Low Volume: Determining Optimal Training Volume for Muscle Hypertrophy

Brandon Hyatt, MS, CSCS

August 02, 2024 • 5 min read

This article synthesizes current research on weekly set volume per muscle group to clarify the relationship between training volume and muscle hypertrophy. While volume is unequivocally a primary driver of muscle growth, critical questions remain: Does more volume always equate to greater hypertrophy? What constitutes the minimum effective dosage?

Implementing optimal weekly volume per muscle group is essential for consistent, maximal muscle growth. We analyze recent studies to unpack nuances in training volume—including dose-response relationships, minimum/maximum thresholds, training frequency, and how training status modifies these variables.

Minimum Threshold Volume for Hypertrophy

Three systematic reviews indicate the minimum weekly set threshold for hypertrophy ranges from 6 to 12 sets per muscle group (2, 9, 11). A more conservative estimate comes from one review, which suggests 4 weekly sets if the final repetitions of each set are performed at or near volitional failure (7). The American College of Sports Medicine (ACSM) echoes this lower bound in its guidelines: 2–4 sets per muscle group, 2–3 times weekly—translating to 4–12 weekly sets per muscle group (12).

Notably, the reviewed studies exhibited methodological heterogeneity (e.g., differences in target muscle groups tested). However, all controlled for confounding variables (e.g., intensity, exercise selection) to isolate volume’s effects.

In summary:

• 4–12 weekly sets at/near failure may suffice to induce hypertrophic adaptations.

• Individual variability exists: underdeveloped muscles may require additional volume, while more responsive muscles may need less.

• For individuals completing 20+ weekly sets who experience persistent fatigue, stagnant progress, or time constraints, reducing volume is a viable strategy that likely will not compromise muscle size.

Maximum Threshold Volume for Hypertrophy

Research on the upper volume threshold for hypertrophy is less definitive. One study observed positive hypertrophy outcomes with up to 52 weekly sets (4), but two prominent frameworks dominate interpretation:

1. Inverse U-shaped relationship: Hypertrophy peaks at a “sweet spot” volume; beyond this, growth declines as fatigue outweighs stimulus (6).

2. Dose-response model: Hypertrophy plateaus once a critical volume is exceeded—additional sets provide no further benefit (12).

Existing evidence suggests 20–30 weekly sets at/near failure are effective (1, 2, 4, 6). However, this range demonstrated only marginal superiority over 12–20 weekly sets. For individuals not seeing size gains after months of consistent training below this range, modest volume increases (e.g., 2–3 additional sets per week) are recommended.

Key takeaway: While the upper limit is imprecise, 20–30 weekly sets appears to be a pragmatic cap—beyond this, the cost (fatigue, recovery time) outweighs the hypertrophic benefit.

Volume for Untrained Individuals

Most hypertrophy research focuses on trained males, but a recent study examined untrained females’ calf hypertrophy across different weekly volumes (8). Sixty-one untrained women were assigned to 6, 9, or 12 weekly sets of calf raises.

Results:

• Hypertrophy occurred in all groups.

• The 12-set group showed slightly greater growth than the 6- and 9-set groups.

These findings extend to broader populations: Beginner women can achieve calf hypertrophy with as few as 6 weekly sets—a principle that may generalize to other muscle groups. For novice lifters, even low-volume protocols (6–12 weekly sets) can drive meaningful growth.

Training Frequency

Training frequency refers to the number of weekly resistance training sessions. A critical question emerges: How should weekly volume be distributed across sessions to maximize hypertrophy?

A systematic review of hypertrophy programs addressed this directly: Weekly volume—not session distribution—drives outcomes. Equivalent volume produces similar hypertrophy whether concentrated into one session or spread across multiple (7). However, higher frequency (e.g., 3–4 sessions/week) may facilitate greater total volume over time—beneficial for individuals requiring additional stimulus for growth.

Practical Implications

The research converges on several clear recommendations:

1. Minimum effective volume: As few as 4 weekly sets may work, but 12 sets per muscle group is a more consistent median finding. This lower bound is particularly relevant for novice lifters or undertrained muscles.

2. Volume quality: All sets must be performed at/near failure to maximize stimulus.

3. Distribution flexibility: Volume can be split across 1–5 weekly sessions—consistency in hitting the weekly target is what matters.

4. Upper limit: 20–30 weekly sets is a pragmatic cap. Beyond this, fatigue accumulates faster than hypertrophy progresses.

While these findings are not definitive, they highlight a broad, flexible volume range—empowering lifters to tailor their programs to individual needs (e.g., time, recovery capacity) without fear of “getting it wrong.”

Sources

1. Aube D, et al. Progressive Resistance Training Volume: Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance-Trained Individuals. J Strength Cond Res. 2022;36(3):600–607.

2. Baz-Valle E, et al. A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. J Hum Kinet. 2022;81:199–210.

3. Buckner S, et al. The dose-response relationship between resistance training volume and muscle hypertrophy: There are still doubts. Journal of Trainology. 2023;12:29–36.

4. Enes A, et al. Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? Med Sci Sports Exerc. 2024;56(3):553–563.

5. Figueiredo VC, et al. Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Med. 2018;48(3):499–505.

6. Heaselgrave SR, et al. Dose-Response Relationship of Weekly Resistance-Training Volume and Frequency on Muscular Adaptations in Trained Men. Int J Sports Physiol Perform. 2019;14(3):360–368.

7. Iversen VM, et al. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 2021;51(10):2079–2095.

8. Kassiano W, et al. Bigger Calves from Doing Higher Resistance Training Volume? Int J Sports Med. 2024 (Epub ahead of print).

9. Schoenfeld BJ, et al. Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA. International Journal of Strength and Conditioning. 2021;1(1).

10. Schoenfeld BJ, et al. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis. J Sports Sci. 2019;37(11):1286–1295.

11. Schoenfeld BJ, et al. The dose-response relationship between resistance training volume and muscle hypertrophy: are there really still any doubts? J Sports Sci. 2017;35(20):1985–1987.

12. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708.