Volume

Does a higher volume of resistance training yeild better results?

We know that intensity is more important for yielding strength gains, and volume is more important for hypertrophy. However, is more volume always better? Or does the law of diminishing returns apply?

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`Hacket et al.(2018) shows us that there was no significant increase in strength or muscle mass from performing 5 sets of 10 reps, to 10 sets of 10 reps (German Volume Training/GVT) on the same exercise.

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Thibaudeau (2006) proposes that the optimal weekly volume per muscle group for strength & hypertrophy is 120 reps for slow twitch fibres, 100 reps for mixed ratio of fibres & 80 reps for fast twitch dominance. The ratio of fast to slow twitch varies from person to person and between muscle groups on an individual. However, what we can take from this is that if a muscle group is fast twitch, the 10x10 GVT protocol would be 20% more than enough weekly reps done in one exercise and would yield less results and possibly result in overtraining and injury.

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This shows us that with a finite amount of training volume to yield optimal results (without the use of PEDs) exercise selection and volume prescription is going to be vital in achieving desired results. This is why more is not always better and training smarter is better than training harder. Maybe 20 different types of curl one after the other is a bit unnecessary.

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References:

Hackett DA, Amirthalingam T, Mitchell L, Mavros Y, Wilson GC, Halaki M. Effects of a 12-Week Modified German Volume Training Program on Muscle Strength and Hypertrophy-A Pilot Study. Sports (Basel). 2018;6(1):7. Published 2018 Jan 29. doi:10.3390/sports6010007

 

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