Training volume refers to the total amount of work carried out in a single training session, which can be summed over weeks or months of training. Evidence indicates that volume is a major driver of muscle gain,[1] and thus, it’s important to know how to properly quantify training volume in order to ensure the dose of training is sufficient to facilitate positive adaptations.
Among the many different ways to track volume, volume load (i.e., sets multiplied by repetitions multiplied by load) is a popular and fairly good method. However, it falls short in protocols that utilize sets of very high repetitions (e.g., 25–30 repetitions per set). In these protocols, volume load can be especially high, but muscle gain is no greater than that achieved with the same number of sets performed using a higher load and a lower number of repetitions.[2] Another shortcoming of volume load becomes apparent when comparing different exercises. For example, using the same number of sets and repetitions, volume load will virtually always be higher for a leg press than a leg extension, but a leg press will not necessarily produce greater quadriceps hypertrophy.
A reliable method to quantify training volume implies similar muscle gain at matched training volumes, independent of other training variables. Evidence suggests that counting the total number of hard sets (i.e., sets performed within four repetitions of muscular failure) when the repetition range lies between about 6 and 30 repetitions fulfills this criterion.[3] As discussed in the FAQ above, “Are heavy or light weights better for muscle gain?”, beyond 20 repetitions or so, a set should probably only be counted as a “hard set” if it is performed to muscular failure.
However, when trying to quantify training volume between a program that consists of low-repetition sets (i.e., <5 repetitions per set) and a program that consists of moderate-repetition sets (i.e., 8–12 repetitions per set), it seems best to use volume load.[3] Some evidence indicates that, when equated for total number of sets, moderate loads (8–12 repetition maximum) are superior to very heavy loads (2–4 repetition maximum) for muscle gain.[4] In contrast, when moderate loads and very heavy loads are equated for volume load, no differences in muscle gain have been observed between groups.[5][6]
Another issue to resolve is, how much volume of an exercise should be considered for each exercised muscle? In exercise science research, muscle groups deemed prime movers during multi-joint and single-joint exercises are classified the same from a set standpoint.[7] For example, one set of a lat pulldown is counted as one set when considering biceps brachii hypertrophy, and the same goes for one set of bench press when considering triceps brachii hypertrophy. Similarly, one set of a barbell back squat and one set of leg extensions are both counted as one set when examining quadriceps hypertrophy, although in the former, other muscles such as the gluteus maximus are heavily involved.
This information is critical for interpreting the results of meta-analyses on the relationship between volume and muscle hypertrophy, particularly for the limb muscles. One meta-analysis found that around 12–20 sets per muscle group per week is optimal for muscle growth; however, that should not be interpreted to mean 12–20 sets of single-joint biceps or triceps movements should be performed to maximize the growth of these muscle groups.[1] Rather, based on the studies included in the meta-analysis and how these studies calculated training volume, this set range implies a myriad of possible combinations of single-joint and multi-joint exercises (e.g., five sets of biceps curls, five sets of lat pulldowns, and five sets of cable rows, totaling 15 sets for the biceps per week).
There are good reasons, both biomechanically and physiologically, to believe that single-joint exercises are more effective for hypertrophy of the limb muscles than multi-joint exercises,[7] and as such, one set of an upper-body multi-joint exercise should count less toward the volume for the limb muscles than one set of a single-joint exercise. However, it’s difficult to pinpoint the precise amount of volume that should be assigned to multi-joint exercises due to differences in exercise selection (e.g., narrow vs. wide grip), training experience, and anatomical structure and mobility (which influences range of motion about a given joint and thus muscle activation).[8]
As a general rule of thumb, one set of a multi-joint press (i.e., bench press or shoulder press) can be counted as half a set for the triceps,[9][10][11][12] and the same can be said for a multi-joint pull (i.e., row or pulldown) and the biceps.[13][14][15]
Whether an individual chooses to count one set of an upper-body multi-joint exercise as one set or half a set toward the limb muscles is less important than being consistent with the method used to quantify training volume, although the latter may be more accurate in terms of the stimulus the limb muscles are receiving.
References
- ^Eneko Baz-Valle, Carlos Balsalobre-Fernández, Carlos Alix-Fages, Jordan Santos-ConcejeroA Systematic Review of The Effects of Different Resistance Training Volumes on Muscle HypertrophyJ Hum Kinet.(2022 Feb 10)
- ^Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DLLoading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.Sports (Basel).(2021-Feb-22)
- ^Eneko Baz-Valle, Maelán Fontes-Villalba, Jordan Santos-ConcejeroTotal Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic ReviewJ Strength Cond Res.(2021 Mar 1)
- ^Schoenfeld BJ, Contreras B, Vigotsky AD, Peterson MDifferential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men.J Sports Sci Med.(2016-Dec)
- ^Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez GT, Alvar BAEffects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men.J Strength Cond Res.(2014-Oct)
- ^Klemp A, Dolan C, Quiles JM, Blanco R, Zoeller RF, Graves BS, Zourdos MCVolume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations.Appl Physiol Nutr Metab.(2016-Jul)
- ^Schoenfeld BJ, Grgic J, Haun C, Itagaki T, Helms ERCalculating Set-Volume for the Limb Muscles with the Performance of Multi-Joint Exercises: Implications for Resistance Training Prescription.Sports (Basel).(2019-Jul-22)
- ^Nunes JP, Kassiano W, Costa BDV, Mayhew JL, Ribeiro AS, Cyrino ESEquating Resistance-Training Volume Between Programs Focused on Muscle Hypertrophy.Sports Med.(2021-Jun)
- ^Lucas Brandão, Vitor de Salles Painelli, Thiago Lasevicius, Carla Silva-Batista, Helderson Brendon, Brad Jon Schoenfeld, André Yui Aihara, Fabiano Nassar Cardoso, Bergson de Almeida Peres, Emerson Luiz TeixeiraVarying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training AdaptationsJ Strength Cond Res.(2020 May)
- ^Ogasawara R, Thiebaud RS, Loenneke JP, Loftin M, Abe TTime course for arm and chest muscle thickness changes following bench press training.Interv Med Appl Sci.(2012-Dec)
- ^Comparison of electromyographic activity during the bench press and barbell pullover exercisesMotriz: Revista de Educacao Fisica.(2014-04)
- ^Comparison among the EMG activity of the pectoralis major, anterior deltoids and triceps brachii during the bench press and peck deck exercisesRevista Brasileira de Medicina do Esporte.(2007-02)
- ^Mannarino P, Matta T, Lima J, Simão R, Freitas de Salles BSingle-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise.J Strength Cond Res.(2021-Oct-01)
- ^Lehman GJ, Buchan DD, Lundy A, Myers N, Nalborczyk AVariations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study.Dyn Med.(2004-Jun-30)
- ^Lusk SJ, Hale BD, Russell DMGrip width and forearm orientation effects on muscle activity during the lat pull-down.J Strength Cond Res.(2010-Jul)