A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy.
Level 1 - systematic review of randomized trials
Systematic review and meta-analysis of randomized controlled trials
PubMed 35291645 · doi:10.2478/hukin-2022-0017
What was done
A systematic review and meta-analysis searched PubMed, Scopus, and the Cochrane Library in January 2021 for randomized controlled trials lasting at least 6 weeks in resistance-trained adults aged 18–35 years. Interventions had to report weekly set counts and direct measures of muscle thickness or cross-sectional area. Volumes were categorized as low (<12 weekly sets), moderate (12–20 weekly sets), and high (>20 weekly sets). Seven studies were included in qualitative synthesis, and six were analyzed quantitatively.
What was found
No significant differences in hypertrophy emerged between moderate and high training volumes for the quadriceps (p = 0.19) or biceps brachii (p = 0.59). High training volume resulted in significantly greater hypertrophy in the triceps brachii compared to moderate volume (p = 0.01). Effect sizes, point estimates, and confidence intervals were not reported in the abstract.
Why it matters
This review suggests that 12 to 20 weekly sets per muscle group is an optimal standard target for hypertrophy in trained young individuals, with higher volumes providing potential additional benefit only in specific muscles such as the triceps.
Limits
The review included only a small total number of trials (6 in the quantitative meta-analysis). The abstract does not report participant counts, effect sizes, or confidence intervals. Findings are limited to young trained adults (ages 18–35) and cannot be generalized to older populations or untrained individuals.
Cited by
- supports Resistance training volume exhibits a dose-response relationship with muscle hypertrophy up to a certain point.