Equating Resistance-Training Volume Between Programs Focused on Muscle Hypertrophy

Revisiting the relationship between resistance training dose and strength gains: what is the real role of volume?

“…The number of sets is the most common parameter to quantify RT volume. 28 In this context, some studies have observed similar 1RM strength gains with low, moderate, and high set volumes (e.g., 1, 3, and 5 sets, respectively). [14][15][16]26 For instance, similar improvements in muscular strength were found following 12-weeks of RT in older women performing one (upper-limb = 37.1%, lower-limb = 16.3%) or three sets (upper-limb = 27.4%, lower-limb = 21.7%) per exercise (volume-load = 40.9 vs. 105.8 ton, respectively).…”

“…However, it generally induces similar or smaller increases in strength compared to other protocols, including a low number of repetitions and high-load (> 60% 1RM), resulting in a lower volume-load. 28,36 Second, even in studies with equalized relative intensity, greater volume-load-due to a greater number of repetitions-does not induce additional muscle strength gains, regardless of the sample characteristics (i.e., physically active, strength-trained, or athlete subjects). [37][38][39] An increasing body of knowledge using the velocity-based training (VBT) approach (i.e., including different velocity loss thresholds to determine set volume) has accumulated evidence to support the statement that RT volume-load does not play a determinant role in muscular strength adaptation.…”

“…The number of studies investigating RT volume in muscular adaptations has been growing in several populations and in various training ages. 27,28 These studies enable strength and conditioning scientists and coaches to improve their under-standing of the dose-response relationship, or the lack of, between RT volume and muscular strength adaptations. Recently, it has been indicated that strength gains may not differ amongst RT volumes (e.g., one vs. three vs. five sets), suggesting that optimal strength increases could occur in alternative ways rather than through the increase in RT volume.…”

Exercise volume load in women with breast cancer: Study protocol for the ABRACE randomized clinical trial

“…: arbitrary units; HR: heart rate; VT2: second ventilatory threshold. a Calculated as suggested by Nunes et al (2021) [ 28 ]. …”

Strength Training Volume to Increase Muscle Mass Responsiveness in Older Individuals: Weekly Sets Based Approach

“…Concerning older individuals, recently Pina et al ( 2019 ) found no difference in lean mass response between individuals who trained two or three times a week after a 12-week sets-equated ST. On the other hand, Zaroni et al ( 2019 ) found that high-frequency training (five vs. one time per week) may confer a superior hypertrophic response in young individuals. Regarding the comparison of protocols, Nunes et al ( 2021a ) argued that weekly set-equated do not necessarily mean volume-equated when there are marked differences in the weekly frequency (≥3) since a reduction in the number of repetitions performed in groups with low frequency is observed due to fatigue experienced during the sessions. Nevertheless, some studies that compared protocols with markedly different frequencies with weekly sets-equated did not find differences in the increase in muscle hypertrophy (Gomes et al, 2019 ; Saric et al, 2019 ).…”