Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training

Abstract

Resistance training is the most effective method to increase muscle mass. It has also been shown to promote many health benefits. Although it is deemed safe and of clinical relevance for treating and preventing a vast number of diseases, a time-efficient and minimal dose of exercise has been the focus of a great number of research studies. Similarly, an inverted U-shaped relationship between training dose/volume and physiological response has been hypothesized to exist. However, the majority of available evidence supports a clear dose-response relationship between resistance training volume and physiological responses, such as muscle hypertrophy and health outcomes. Additionally, there is a paucity of data to support the inverted U-shaped response. Although it may indeed exist, it appears to be much more plastic than previously thought. The overarching principle argued herein is that volume is the most easily modifiable variable that has the most evidenced-based response with important repercussions, be these muscle hypertrophy or health-related outcomes.

Morphological differences of hindlimb levers between wild and farmed American mink (Neovison vison) and implications for reintroduction of mustelids

“…This posture places the entire body weight on the hindlimbs. The hindlimb muscles of farm mink are subject to greater resistance and this might result in greater hypertrophy of hindlimb muscles in farm than in wild mink (Figueiredo et al 2018;Schoenfeld et al 2019). These results suggest the efficiency of hindlimbs has been increased among captive-reared mink.…”

Ribosome biogenesis and resistance training volume in human skeletal muscle

“…; Figueiredo et al . ). While a discrepancy also exists concerning the most effective method between low‐ and moderate‐training volume to induce hypertrophy and health outcomes, recent data seem to be in favour of moderate‐training volume (Schoenfeld et al .…”

“…These adaptations depend on several variables including exercise intensity, volume, rest between sessions, the nutritional status, recovery, and genetic/epigenetic and environmental conditions (Figueiredo et al . ; Sanchez et al . ).…”

“…More specifically, resistance training induces several adaptations such as increases of muscle mass and strength associated with myofibrillar adjustments. These adaptations depend on several variables including exercise intensity, volume, rest between sessions, the nutritional status, recovery, and genetic/epigenetic and environmental conditions (Figueiredo et al 2018;Sanchez et al 2019). In recent years, several studies have focused on the impact of training volume on adaptations to resistance training and an inverted U-shaped relationship has been hypothesized to exist between training dose and adaptations.…”

“…In recent years, several studies have focused on the impact of training volume on adaptations to resistance training and an inverted U-shaped relationship has been hypothesized to exist between training dose and adaptations. However, a graded dose-response relationship between resistance training volume and gains in muscle mass and strength is increasingly suggested (Schoenfeld et al 2017;Figueiredo et al 2018). While a discrepancy also exists concerning the most effective method between low-and moderate-training volume to induce hypertrophy and health outcomes, recent data seem to be in favour of moderate-training volume (Schoenfeld et al 2017).…”