Volume Still Matters: Why More Sets Equal More Muscle

By: Marc Lobliner, IFBB Pro

Introduction: The War on Volume

In the ever-evolving world of fitness, there's always a new wave of gurus trying to upend long-standing principles. The latest movement gaining traction in some “science-based” circles claims that training volume—the total number of sets and reps you do—is overrated, and that only hard, near-failure sets truly matter. You’ve likely heard claims like, “You only need 6 hard sets a week,” or “Anything past failure is junk volume.”

Let’s be honest—this sounds appealing. Who wouldn’t want to make gains doing half the work? But if something sounds too good to be true in the gym, it probably is.

This article isn’t about dismissing intensity. Intensity is king. But volume is the kingdom. It’s the framework that allows progressive overload to thrive. The idea that volume doesn’t matter directly contradicts decades of research, elite-level coaching experience, and real-world results from bodybuilders, strength athletes, and performance coaches.

We’re not here to cherry-pick evidence. We’re going to walk through the peer-reviewed science, explore how volume works on a biological level, explain how to implement it safely and effectively—and yes, call out the minimalist myth for what it is.

Let’s dive into the real science.

The Science Behind Volume and Muscle Growth

1. Schoenfeld et al. (2019) — The Dose-Response of Muscle Growth

One of the most cited studies on resistance training volume is by Brad Schoenfeld and colleagues in 2019. This trial divided trained men into three groups:

• 1 set per exercise (low volume)

• 3 sets per exercise (moderate volume)

• 5 sets per exercise (high volume)

All participants trained 3x/week for 8 weeks using identical exercises. The result? Every group made gains, but the high-volume group outperformed the others significantly in muscle hypertrophy—especially in the thigh and arm muscles.

👉 This wasn’t just about training harder. It was about doing more quality work over time.

“A dose-response relationship exists between resistance training volume and muscle hypertrophy. Higher volumes yielded greater gains.” — Schoenfeld et al., 2019

Critics argue that beyond a certain point, extra volume yields diminishing returns. Sure. But diminishing returns aren’t no returns. Just because set 15 grows you less than set 10 doesn’t mean it doesn’t grow you at all.

2. James Krieger’s Meta-Analysis — The 12–20 Set Sweet Spot

James Krieger compiled dozens of studies in his meta-analysis showing that the optimal number of sets per muscle group per week lies between 12 and 20 for most lifters.

The highest gains were seen in studies using multiple sets—especially in trained lifters. Those doing just 1–5 sets per muscle per week saw marginal gains, but the returns drastically improved in the moderate to high set range.

👉 Krieger also noted that trained individuals needed more volume than untrained ones to continue growing. This aligns with what we see in advanced programming: as your body adapts, your training stress must also evolve.

3. Volume-Equated Training Frequency — Hamarsland et al. (2021)

What if you spread volume out differently? This Norwegian study found that when weekly volume was matched, training a muscle 2x/week vs. 4x/week made no significant difference in hypertrophy.

👉 The takeaway? Frequency is secondary to total volume.

This also validates popular programs like push/pull/legs or upper/lower splits where volume is intelligently distributed across the week. As long as you’re getting in enough total sets, you’re on the right path.

Why Volume Works — Deep Biological Mechanisms

Let’s break down the actual physiological reasons why higher volume drives more hypertrophy:

1. Muscle Protein Synthesis (MPS)

MPS is your body's way of rebuilding and growing muscle tissue post-training. Research shows that multiple sets trigger more MPS than single sets and that the response is cumulative.

👉 A 2010 study by Kumar et al. found that three sets of resistance training led to significantly greater MPS than one set—particularly in trained lifters.

MPS is time-sensitive. The more frequent and consistent the stimulus, the more opportunity your body has to remodel and grow muscle.

2. Satellite Cell Activation

Satellite cells are like stem cells for your muscles. When activated (typically through mechanical overload and muscle damage), they fuse with muscle fibers and donate nuclei, allowing for greater growth.

Higher volume training has been shown to increase satellite cell activity more than low-volume work.

In a 2005 study published in Journal of Applied Physiology, higher-volume training significantly elevated satellite cell activation compared to lower-volume protocols.

3. Hormonal Response

Testosterone, IGF-1, and growth hormone—each of these play key roles in muscle repair and hypertrophy. Studies show that resistance training with higher volume (10–12+ sets per session) leads to greater acute spikes in these anabolic hormones.

While some debate their overall contribution to hypertrophy, there’s no denying they set the stage for growth. More volume = more stimulus = more hormonal cascade.

Why the Anti-Volume Argument Fails

The new wave of “only work sets matter” trainers often cherry-pick from studies on untrained individuals, or extremely minimalist protocols that work for a few months—then stall.

But just because something is enough doesn’t mean it’s optimal.

Would a single high-effort set grow a beginner? Probably. But for someone chasing long-term progress and maximal hypertrophy, relying solely on 4–6 weekly sets per muscle is like trying to fill a swimming pool with a teacup.

What about recovery? That’s not an argument against volume. That’s an argument for smart volume management. If you’re sleeping well, eating enough protein, and cycling your training stress (deloads, volume waves, etc.), your body will adapt.

Recovery and Overtraining – The Balancing Act

Recovery is where the magic happens. But it’s not about avoiding training stress—it’s about managing it.

Volume must be programmed carefully. Here’s how:

• Use mesocycles (3-6 weeks of progressive volume) followed by a deload or reset week

• Adjust training loads based on RPE (Rate of Perceived Exertion)

• Track biofeedback markers like sleep, HRV, mood, soreness, and appetite

• Rotate high-volume work with intensification phases for strength

Volume isn’t the enemy. It’s the weapon. Just like a sharp blade, it must be wielded with control.

Sample Training Setups: Putting Volume Into Action

Let’s say your goal is hypertrophy. Here are some real-world examples of how volume scales with training experience:

Beginner Program (8–12 sets/muscle/week):

• 3 Full-body days/week

• 2–3 sets per lift

• Total sets per muscle per week: 8–12

Intermediate Program (12–16 sets/muscle/week):

• Upper/Lower split, 4x/week

• 3–4 sets per lift, 2 exercises per muscle group

• Total sets per muscle per week: 12–16

Advanced Bodybuilder Program (16–22 sets/muscle/week):

• Push/Pull/Legs, 6x/week

• 3–5 sets per movement, multiple movements per muscle

• Strategic high-volume days and light pump/flush days

The key? Track your performance. If your lifts stall or regress, increase volume gradually. If you’re progressing, maintain. If you’re regressing and feel trashed, back off.

Real-World Results: What the Best Do

The world’s best bodybuilders, powerlifters, and strength coaches don’t argue against volume—they optimize it.

• Arnold Schwarzenegger trained most muscles twice per week with 20+ sets per muscle group.

• Ronnie Coleman did high-intensity, high-volume training, sometimes hitting quads and hams with 30+ sets in a session.

• Dorian Yates was known for low volume, but even his HIT style involved multiple warm-ups, dropsets, and frequency that added up.

Even in minimalist programs like 5/3/1, volume increases through assistance work—BBB (Boring But Big), First Set Last, and Jokers all add set volume to accelerate progress.

Conclusion: Volume Is a Tool, Not the Enemy

Training intensity is a necessity. But intensity without volume is like having a Ferrari with no gas. It looks great for a while—but it won’t take you far.

The idea that you can skip volume and maximize hypertrophy is seductive. But it’s also flawed. The data is clear. More volume—smartly programmed, progressively increased, and properly recovered from—is the foundation of muscle growth.

Volume still matters.

So don’t fear more sets. Embrace them. And watch your gains accelerate.