Unlocking the Secrets of Muscle Growth and Strength: The Shocking Truth About Volume and Frequency
Gym lore is riddled with fierce debates: How many sets? How often? What’s the magic formula for gains? For years, lifters have clashed over training philosophies, each swearing by their own version of the “ultimate” routine. But a groundbreaking new meta-analysis—the largest of its kind—has finally cracked the code. Brace yourself: your workout routine might never be the same.
The Volume Battle: More Sets, More Gains? (But There’s a Catch)
A team of researchers at Florida Atlantic University analyzed 67 studies, encompassing 2,058 participants, in an attempt to answer one of the most debated questions in the fitness world: How do training volume (total weekly sets) and frequency (sessions per week) impact muscle growth and strength?
The verdict on volume? It’s a resounding yes. Higher weekly set volume dramatically boosts both muscle hypertrophy (size) and strength. But here’s the twist—diminishing returns hit hard, especially for strength. Think of it like filling a glass—each additional set pours in gains, but the glass eventually overflows. For strength, that overflow happens fast.
Hypertrophy and Strength: Different Responses to Volume
- Hypertrophy: Gains continue in a somewhat linear fashion with increasing volume, but the rate of improvement slows over time.
- Strength: Sharp initial spikes occur, followed by plateaus. More volume doesn’t necessarily mean more strength—it can simply lead to unnecessary fatigue.
“The relationship isn’t infinite. At some point, more volume just means more fatigue—not more results,” warns lead author Joshua Pelland.
This means that while adding sets may seem like a surefire way to grow bigger and stronger, the key is striking a balance—too much volume can push you into the realm of diminishing returns, where effort outweighs reward.
Frequency: The Silent Player in Strength Gains
While volume reigns supreme for muscle size, frequency emerges as the dark horse for strength. The analysis found that training a muscle group more frequently throughout the week significantly improved strength outcomes—even when total volume was matched.
Why Frequency Matters More for Strength
- Higher frequency = better neural adaptations. Strength isn’t just about muscle—it’s about training your nervous system to fire more efficiently.
- More skill practice. Lifting heavy is a skill. The more often you practice, the better you get.
- Enhanced recovery. Spreading volume across multiple sessions helps avoid excessive fatigue.
However, here’s the kicker: frequency had negligible effects on hypertrophy. Whether you train a muscle once or three times a week, what matters most for growth is total volume.
“For strength, frequency is non-negotiable. For size, it’s flexibility over dogma,” says co-author Zac Robinson.
The “Fractional” Method: Why Your Accessory Work Matters
One of the study’s most groundbreaking concepts was the classification of sets into “direct” and “indirect” sets.
- Direct sets: These come from primary exercises targeting a specific muscle (e.g., bench press for chest growth).
- Indirect sets: These come from secondary exercises that engage the same muscle group (e.g., push-ups for the chest, even though they might not be the primary focus).
To quantify their impact, researchers developed a “fractional” model, where indirect sets were counted as half a set in their calculations. This refinement allowed for more accurate predictions of growth and strength adaptations.
Why does this matter? Because specificity rules. Direct sets drive adaptation most effectively, while indirect sets offer supplemental benefits. This means that while accessory work is valuable, it should not replace core compound lifts when maximizing gains.
How Often Should Men Go to the Gym. Watch the video below.
Practical Takeaways: Train Smarter, Not Harder
So, what does all of this mean for your training? Here’s your science-backed blueprint for optimizing gains:
Hypertrophy Hunters (Muscle Growth Seekers)
✅ Prioritize volume: Aim for 10–20 weekly sets per muscle group, but avoid junk volume (excess sets that don’t drive adaptation).
✅ Frequency is flexible—train muscles 1–3 times per week depending on your preference and recovery.
✅ Focus on progressive overload. Adding more weight over time is the key to continued muscle growth.
✅ Compound over isolation: Multi-joint lifts (squats, deadlifts, bench press) provide the most bang for your buck.
Strength Seekers (Powerlifters & Strength Trainers)
✅ Train each lift 2–3x weekly—frequency trumps cramming all sets into one session.
✅ Prioritize direct sets and neural efficiency. Strength is a skill; practice it often. ✅ Focus on low-to-moderate rep ranges (3-6 reps) with heavier weights.
✅ Recovery is king. Don’t let fatigue eat into your performance.
The Myth-Busting Bottom Line
💥 Myth: “Training a muscle daily maximizes growth.”
✔ Truth: Total volume rules—whether you split it over one or three days doesn’t matter as much.
💥 Myth: “Strength gains require brutal volume.”
✔ Truth: Frequency and specificity matter more. Hitting a lift multiple times per week is superior to just stacking on sets in one session.
“This isn’t about working harder—it’s about working smarter,” emphasizes co-author Michael Zourdos.
Your New Blueprint: The Ideal Training Split
📌 For Size: Train 4x per week, hitting 15 sets per muscle.
📌 For Strength: Train 5x per week, ensuring each key lift is hit 2–3 times.
📌 Final Warning: More isn’t always better. Recovery is king. Overtraining erases gains faster than you earn them.
Ready to Revolutionize Your Training?
Now that you know the science, it’s time to apply it. Share this bombshell research, tag your gym buddies, and rethink your routine. The science is clear—your gains are waiting.
🔥 Drop a comment: Will you change your training split? Let’s debate!
References:
Pelland, J., Remmert, J., Robinson, Z., Hinson, S., & Zourdos, M. (2024). The resistance training dose-response: Meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gain. SportRxiv. https://doi.org/10.51224/SRXIV.460
Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508–3523. https://doi.org/10.1519/JSC.0000000000002200
Ralston, G. W., Kilgore, L., Wyatt, F. B., & Baker, J. S. (2017). The effect of weekly set volume on strength gain: A meta-analysis. Sports Medicine, 47(12), 2585–2601. https://doi.org/10.1007/s40279-017-0762-7
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