Introduction

In this post, I’ll break down some key findings about resistance training volume and frequency based on research I compiled back in 2019. This topic can get pretty complex, but understanding it is crucial for anyone looking to build strength and muscle effectively. Here’s an overview of how to approach your training schedule, without all the guesswork.

Volume and frequency in resistance training: What you need to know

Ultimately, when it comes to resistance training, more isn’t always better. Over the years, I’ve often recommended higher training volumes (more sets) and frequencies (more workouts per week) for clients, assuming they were capable of handling it. However, research shows that it’s all about balance. For many, you don’t need to crank up the volume or frequency to see progress, especially when it comes to building strength. Moreover, the key is understanding what works for you and adjusting your program accordingly.

Training volume refers to the total amount of work you do (sets x reps), and frequency is how often you train a muscle group. These two are closely linked. Studies have shown that hitting each muscle group about 2-3 times per week is more effective for muscle growth than just one session.

For example, research by Sooneste et al. (2013) showed that doing 3 sets twice a week led to bigger muscles compared to just 1 set. Additional studies, like Tibana et al. (2017), also found that 8 sets three times per week produced noticeable improvements in muscle proteins. Bottom line: 3 sets of each exercise, 2-3 times per week, seems to be the sweet spot.

However, I want to emphasize that more volume doesn’t always equate to better results. Evidence has found that increasing training volume can certainly drive muscle growth and strength, but the process is complex, involving muscle adaptations like satellite cell proliferation, increased muscle fiber density, and overall protein synthesis. In other words, a moderate workload that fits your personal recovery and lifestyle is the best way to go.

Does less frequent training work?

If you’re short on time or can’t commit to frequent gym visits, don’t worry. Research shows that as long as your total training volume remains similar, reducing your training frequency might not hurt your progress. A study by Tavares et al. (2017) found that muscle growth and strength gains were similar whether you trained 2, 3, or even 4 times a week, as long as your volume stayed consistent. Another study by Serra et al. (2015) also found that training two to four times per week yielded similar results in terms of strength and hypertrophy, even when the volume was the same.

This is especially helpful for those looking to maximize external factors such as recovery or reduce the number of training days. It means that if you have a busy schedule, cutting down to two or three sessions per week can still help you achieve solid progress. But, again, the volume needs to stay high enough to stimulate growth.

The intensity vs. volume debate

Now, let’s talk about intensity. Higher volume (more sets) is often linked to greater hypertrophy (muscle growth), but intensity also plays a key role. Several studies, like Mangine et al. (2015), found that higher intensity, lower-volume training can be just as effective for building strength. When training volume is increased, the added stress can help improve endurance and muscle size, but intensity shouldn’t be overlooked. For the best results, aim for a balance that challenges you without going overboard on either volume or intensity.

Studies also show that intensity is crucial for strength, while volume often shines for hypertrophy. As an example, high-intensity training recruits more motor units (the nerve cells that control muscle fibers), leading to greater strength gains. Yet, volume, which increases the total amount of work done, is more effective at stimulating muscle growth. So, if strength is your goal, you might prioritize intensity. If muscle size is your goal, higher volume becomes more important.

Volume and molecular adaptations

One of the reasons higher-volume training can be effective is that it leads to changes at the cellular level, specifically activating muscle growth factors. High-volume training, often seen in bodybuilding, increases muscle stress and satellite cell activation, which contributes to greater muscle adaptation (Hanssen et al., 2013). This type of training leads to muscle fiber proliferation, allowing muscles to grow larger over time. Satellite cells play a key role in muscle repair and growth, essentially creating new muscle fibers and aiding recovery.

At a molecular level, higher-volume training has been linked to increased upregulation of MyoD and myogenin—proteins responsible for muscle fiber proliferation (Hanssen et al., 2013). This makes high-volume training particularly effective for muscle hypertrophy, as it targets muscle fibers at a deeper level.

The bottom line

The ideal volume and frequency for strength and hypertrophy aren’t one-size-fits-all. While research shows that 16 to 32 sets per week is effective for most, your personal goals and recovery ability should dictate how you structure your workouts. For strength gains and muscle growth, sticking to 1-3 sessions per week per muscle group, with the right amount of volume, will give you the best results.

For strength development, a training volume of around 16-32 sets per week has been shown to be effective, with the amount being adjusted based on individual recovery and training experience (Haun et al., 2019). Notably, more advanced lifters might need higher volumes to stimulate growth, while beginners can make progress with lower volumes.

For muscle maintenance, research shows that a minimal training volume of just one session per week can still keep your gains intact, especially if you’ve been consistent in the past. If you need to scale back, know that cutting back a little won’t ruin your progress as long as you stay consistent.

Final thoughts

Training volume, frequency, and intensity all play a part in muscle growth and strength. While high volume might be appealing for building muscle, it’s not always necessary to train at high frequency or with maximal sets to see progress. Instead, focus on finding a balance that suits your lifestyle, goals, and recovery needs. By incorporating these evidence-based guidelines into your routine, you can optimize your strength and hypertrophy without the trial and error.

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