Energy balance
Higher training volume (moderate to high) is associated with higher responder rates for muscle hypertrophy compared to low volume, although intensity can compensate for low volume.
If you have time to train, moderate to high volume (8-24 sets per muscle group per week) is likely to yield better hypertrophy results than very low volume. However, if you are time-crunched, high-intensity low-volume training can still be effective. Prioritize consistency and intensity over sheer volume if necessary.
When directly compared, higher RT volume seems to induce more prominent muscle strength responsiveness than low volume (matched intensity) in trained and untrained youth... Regarding muscle hypertrophy, from studies that compared different RT dosages, two studies favored high-volume RT to responsiveness
Why this rating
Based on multiple studies in the review, but heterogeneity in protocols and measurement methods limits certainty.
Source
Responsiveness of functional performance and muscle strength, power, and size to resistance training: A systematic review
Tomé Edson dos Reis Moda et al. · Sports Medicine and Health Science · 2023
DOI 10.1016/j.smhs.2023.12.003
More from this paper
- Resistance training responsiveness is highly heterogeneous, with non-responder rates ranging from 0% to 84% for muscle size, 0% to 44% for strength, and 37-42% for functional performance, indicating that individual ability to respond varies widely regardless of the intervention.Moderate
- Muscle strength responsiveness is influenced by training intensity and specificity of the test, with higher loads generally leading to greater strength gains, and test specificity affecting the observed response.Moderate
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