Evidence for High Volume Training

High Volume Training: Should You REALLY Be Doing 30+ Sets Per Week?

More volume, more muscle, right? Not always. A new study shows that while high training volume can boost growth, pushing beyond 30 sets per week per muscle group might not be the slam dunk you think it is. Let’s dive into what the research says.

Why This Study Matters

We’ve long known there’s a dose-response relationship between training volume and muscle growth. But few studies explore the extreme high end, until now.

In this study, trained lifters performed either 16, 24, or 32 sets per week per muscle group for eight weeks. All sets were taken to failure with minimal rest between sets.

Result? More volume generally meant more gains, especially in quads and triceps, but it came at a cost.

Study Design at a Glance

• Participants: 27 trained men

• Duration: 8 weeks

• Training: 2 sessions per muscle group per week

• Set groups: 16, 24, or 32 weekly sets

• Protocol: All sets to failure, 8–10 reps, 60 seconds rest

The 32-set group showed greater strength increases in the squat and more muscle growth in the quads and triceps—but training was extremely taxing.

What This Means

Yes, higher volume led to better outcomes on average, but:

• Fatigue was high

• Rest periods were short

• Every set went to failure

This wasn’t a sustainable training model. It functioned more like a short-term overreaching block, similar to a Smolov-style peaking cycle.

Also, individual results varied. Some lifters in lower-volume groups still made solid gains, highlighting the importance of personal recovery capacity and adaptation.

Key Programming Takeaways

Here’s what we recommend if you’re chasing hypertrophy without burning out:

• Base volume: 10–20 weekly sets per muscle group

• Use 24–32 sets strategically: Short-term push phases for lagging muscles

• Spread volume: Use 3+ sessions per week per muscle for quality and recovery

• Manage failure: Avoid RPE 10 on every compound lift

• Cycle your volume: Rotate high and moderate volume blocks throughout the year

Final Thoughts

High volume training works, but only when used intentionally. Overreaching can be productive in short bursts, but sustainability and recovery are key for long-term growth.

Smart training beats more training.

Scientific Reference:

Zourdos, M. C. (2020, February). Bring the Full Court Press: Evidence for Really High Volumes. MASS Research Review, 4(2).

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