Mixed
Resistance exercise training (RET) volume is the primary driver of skeletal muscle hypertrophy, with higher weekly volumes yielding greater muscle growth up to a specific threshold.
To maximize muscle growth, focus on increasing your total training volume (sets x reps x weight) over time. You do not need to lift extremely heavy weights; moderate loads work just as well if you train close to failure. However, be aware that there is a limit to how much volume you can handle before gains stall or health suffers, so find your personal threshold.
Together, these results position weekly lifting volume as the most influential variable in driving skeletal muscle hypertrophy; however, further research is required to compare the volume threshold in trained and untrained individuals.
Why this rating
Based on a review of multiple studies and umbrella reviews showing dose-response relationships, though exact thresholds vary.
Source
Tension to Translation: External to Internal Processes in Muscle Hypertrophy
Dominique Greyvenstein et al. · Physiology · 2025
DOI 10.1152/physiol.00034.2025
More from this paper
- mTORC1 is the central integrator of anabolic signals from both resistance exercise and dietary protein, mediating muscle protein synthesis and hypertrophy.Strong
- Dietary protein intake supports but does not independently drive skeletal muscle hypertrophy; its primary role is to amplify the anabolic response to resistance exercise.Good
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