Building muscle and gaining strength doesn’t have to involve endless hours at the gym. Recent research from Florida Atlantic University suggests that when it comes to fitness, less may actually be more. The study, conducted by FAU exercise science researchers, delved into the relationship between training volume per session and muscle growth and strength gains. The findings shed light on the optimal amount of exercise needed to see results, emphasizing the importance of training smarter, not longer.
The study analyzed various workout programs to determine the ideal balance of volume and frequency for maximizing muscle growth and strength gains. Researchers categorized each training set based on its direct impact on the targeted muscle or movement, distinguishing between direct sets and indirect sets. This approach helped identify how each set contributed to the desired outcomes, providing valuable insights for designing effective training plans.
The research highlighted the significance of measuring training volume accurately. Whether all sets were counted equally, weighted by relevance, or limited to the most targeted work, the results varied. This distinction has significant implications for individuals looking to optimize their workout routines and achieve their fitness goals efficiently.
The findings, now available as a preprint in SportRxiv, emphasize the importance of personalized training plans tailored to individual needs and goals. The study revealed that increasing training volume can lead to greater muscle growth and strength gains, but only up to a certain point. Beyond that threshold, the benefits diminish, and additional sets may contribute little beyond added fatigue and time commitment.
The concept of the Point of Undetectable Outcome Superiority (PUOS) was introduced to pinpoint the threshold where adding more training volume is unlikely to yield significant improvements. This underscores the idea that more sets do not always equate to better results, emphasizing the importance of quality over quantity in training.
The research also provided practical recommendations for optimizing training for strength and muscle growth. For strength-focused individuals, one to two high-intensity sets per session, particularly with heavy loads, can lead to meaningful progress. On the other hand, individuals aiming for muscle growth can benefit from increasing session volume up to a certain limit, beyond which the returns diminish.
Overall, the study advocates for a “less is more” approach to training, emphasizing the importance of intensity and consistency over prolonged gym sessions. By focusing on efficient, targeted workouts and balancing volume with frequency, individuals can achieve significant results without sacrificing time or energy. The research serves as a valuable guide for designing effective training programs and debunking the myth that more volume always equals more gains in fitness.
