More workouts don't always mean bigger muscles
Progression of total training volume in resistance training studies and its application to skeletal muscle growth
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Similar increases in training volume can lead to very different muscle growth outcomes between individuals.
It contradicts the widely held belief that more volume = more growth, suggesting individual biology overrides standardized progressions.
Practical Takeaways
Focus on consistent effort and how your body feels, not just hitting volume targets.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Similar increases in training volume can lead to very different muscle growth outcomes between individuals.
It contradicts the widely held belief that more volume = more growth, suggesting individual biology overrides standardized progressions.
Practical Takeaways
Focus on consistent effort and how your body feels, not just hitting volume targets.
Publication
Journal
Physiological Measurement
Year
2024
Authors
William B. Hammert, Ryo Kataoka, Yujiro Yamada, J. Song, Anna Kang, Robert W. Spitz, J. Loenneke
Related Content
Claims (2)
Adding just one or two extra sets of exercise per week probably won’t make your muscles grow any more, because everyone’s body reacts differently and it’s hard to measure tiny changes accurately.
Doing more sets, reps, and lifting heavier weights doesn’t always mean you’ll grow bigger muscles—some people see big gains with less volume, while others don’t grow much even with more work.