The Claim
In trained individuals, a resistance training protocol using individualized volume (1.2× weekly sets recorded in training logs) results in greater muscle hypertrophy than a protocol using standardized volume (22 sets per week), as demonstrated by ultrasound-measured changes in vastus lateralis cross-sectional area.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
If you're already experienced with weight training, doing the exact number of sets your past logs suggest (1.2 times your usual) builds more muscle than doing a fixed number of 22 sets every week — and this is shown by measuring your thigh muscle thickness with ultrasound.
See the scientific wording
In trained individuals, a resistance training protocol using individualized volume (1.2× weekly sets recorded in training logs) results in greater muscle hypertrophy than a protocol using standardized volume (22 sets per week), as demonstrated by ultrasound-measured changes in vastus lateralis cross-sectional area.
What the research says
1 studyThe study found that when trained people did the number of workouts they usually do (plus 20%), their legs got bigger than when everyone did the same fixed number of workouts. So, tailoring workouts to what you’ve done before works better.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.