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> the evidence on increasing volume leading to greater hypertrophy is crystal clear. To a point. It also depends on your level of experience and age. Systemic
by heymijo 6y ago
> the evidence on increasing volume leading to greater hypertrophy is crystal clear.
To a point. It also depends on your level of experience and age.
Systemic volume also needs to be accounted for. Generally speaking 10-20 sets per muscle per week. This can be from one session or spread out over multiple sessions.
I'm 38, have been lifting weights for 20 years (do not and never have used anabolic steroids of other performance enhancing drugs). if I try to do 20 sets per muscle group over the course of a week I will run my body into the ground.
Schoenfeld, the lead author on your link has research on these topics. His Instagram is a good aggregator of his work.
https://www.instagram.com/bradschoenfeldphd https://www.instagram.com/bradschoenfeldphd
- hodder 6y agoAgreed, the evidence points to a diminishing returns effect on increasing volume leading to an asymptote. More is better (absent injury)... but the benefit of each additional set starts to really flatline somewhere beyond 20 sets. I believe another publication is coming soon from Schoenfeld on this matter. My point is just that to perform even 10 sets per muscle group, unless you want to live in the gym, 5 min rest periods are not really an option. Almost no one has the time to be optimal, so just cramming as much volume in as you can handle is the ideal for most. I also follow Schoenfeld. He does excellent work.