The debate between higher volume and lower volume for hypertrophy outcomes is nuanced and depends on various factors, including individual training experience, goals, and physiological responses.

Higher Volume Training

Higher volume resistance training involves a greater number of sets and repetitions, usually with moderate weights. Research indicates that higher training volumes can optimize muscle hypertrophy, particularly for certain muscle groups¹².

1. Muscle Growth: Studies have shown that high-volume training can be more effective in increasing muscle cross-sectional area (CSA). A significant interaction was observed where higher volume increased CSA from pre- to post-training¹.
2. Molecular Adaptations: Higher volume training promotes greater rates of non-myofibrillar protein synthesis (iNon-MyoPS) compared to high-load (HL) training, which contributes to muscle hypertrophy¹.
3. Specific Muscle Groups: Meta-analysis data suggests high training volume is particularly effective for muscle mass gains in specific areas, such as the triceps brachii but not necessarily the quadriceps or biceps brachii².

Lower Volume, High-Intensity Training

Low-volume, high-intensity training typically involves fewer sets and repetitions but uses higher weights. This type of training can also be effective, especially for strength gains rather than hypertrophy alone³⁴.

1. Strength Gains: Higher intensity (lower volume) training can lead to greater improvements in strength over a short-term period. This is because higher mechanical stress targets fast-twitch muscle fibers more effectively⁴.
2. Muscle Hypertrophy: Although high-intensity training can also result in hypertrophy, the hypertrophic gains are generally less compared to those achieved through higher volume training⁴.

Comparative Analysis

1. Comprehensive Review: A systematic review comparing different resistance training volumes indicated that a range of 12-20 weekly sets per muscle group is recommended for optimizing muscle hypertrophy in trained individuals⁵.
2. Subjective Experience: Participant preferences and perceptions of the training load and intensity also play a role; individually tailored programs may yield better adherence and outcomes³.

Conclusion

• Higher Volume: Generally better for muscle hypertrophy due to increased metabolic stress and protein synthesis.
• Lower Volume, High-Intensity: More effective for strength gains and may also result in hypertrophy but to a lesser extent.

In practical terms, a balanced approach could involve phases of high-volume training for hypertrophy, followed by or supplemented with phases of lower volume, high-intensity training for strength gains.

Footnotes

1. Christopher G Vann, "Effects of High-Volume Versus High-Load Resistance Training on Skeletal Muscle Growth and Molecular Adaptations," PubMed Central, 2022. ↩ ↩² ↩³

2. Eneko Baz-Valle, "A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy," PubMed Central, 2022. ↩ ↩²

3. J Giessing, "A comparison of low volume ‘high-intensity-training’ and high volume traditional resistance training methods on muscular performance, body composition, and subjective assessments of training," PubMed Central, 2016. ↩ ↩²

4. Gerald T Mangine, "The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men," PubMed Central, 2015. ↩ ↩² ↩³

5. Brad J. Schoenfeld, "Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men," PubMed Central, 2018. ↩