Low vs High Volume Training: How Much Is Enough?

Let’s face it, we’re here to get jacked. If you’re reading this article you’re no doubt aware of the common debate between high & low volume training. Should you train a muscle once or three times per week? Is 10 sets enough? Is 30 sets too much? What if you’re brand new to lifting versus a seasoned bodybuilder? Over the past decade, exercise scientists have increasingly turned their attention to these questions, investigating one of the most important variables in any hypertrophy program: training volume.

This article provides a comprehensive, evidence-based overview of how much volume is optimal for muscle growth. We’ll examine the latest research from the last 10 years, explore how volume recommendations vary across muscle groups, compare trained vs. untrained lifters, and weigh the pros and cons of low, moderate, high, and extreme training volumes. Whether you’re a physique coach designing programs or a bodybuilding athlete breaking past a plateau, this overview will help you apply the science of volume more effectively.

What Is Training Volume, and Why Does It Matter?

Training volume is generally defined as the total number of working sets per muscle group per week, with each set taken within a close proximity to failure. Volume is a key driver of hypertrophy, as it represents the cumulative mechanical tension and metabolic stress placed on the muscle.

Schoenfeld et al. (2017) performed a seminal meta-analysis showing that more weekly sets led to greater muscle growth, up to at least 10 sets per week. Since then, a wave of studies and reviews has explored this dose-response relationship in greater detail, including whether it plateaus or even reverses at very high volumes.

Low, Moderate, High, and Extreme Training Volumes

Low Volume (<10 sets per muscle per week)

Untrained individuals often experience robust hypertrophy with even minimal volumes, sometimes as low as 4–8 sets per muscle group per week. This is likely due to their high sensitivity to novel stimulus. In trained individuals, however, such low volumes typically yield only modest or maintenance-level gains.

Moderate Volume (10–20 sets per muscle per week)

This range has become the gold standard for hypertrophy. Meta-analyses and expert position stands (e.g., Schoenfeld & Grgic, 2018; Baz-Valle et al., 2022) consistently show that 10–20 quality sets per week strike the best balance between stimulus and recovery for most trained lifters.

High Volume (20–30 sets per muscle per week)

For certain muscles (like triceps), some studies have shown continued hypertrophy benefits with volumes above 20 sets/week. However, the average response often exhibits diminishing returns, with smaller incremental gains and greater fatigue accumulation.

Very High (>30 sets per week)

Research on extremely high volumes (>30 sets/week) shows little added benefit for contractile hypertrophy, and in some cases, performance declines due to overreaching. Haun et al. (2018) noted that excessive volume may increase muscle size primarily through sarcoplasmic (non-contractile) expansion.

Very High Volumes & Increasing Sets?

A recent study that gained a lot of attention in the bodybuilding community was the high volume quadricep study by Enes et al. who investigated whether escalating training volumes would lead to greater hypertrophic outcomes in well-trained men. Participants were split into three groups:

A low-volume group that performed 22 weekly sets of quad work (squats, leg presses, leg extensions).
A moderate-volume group that added 4 sets biweekly, averaging 32 sets/week and ending at 42 sets.
A very high-volume group that added 6 sets every two weeks, averaging 38 sets/week and ending at 52 sets.

All groups followed matched diets, used >2-minute rest intervals, and trained with ~2 reps in reserve per set, taking the final set to failure. The program was also highly specialised for quad volume, with minimal training performed across other muscle groups.

After 12 weeks, muscle thickness, cross-sectional area, and 1RM squat strength improved more in the higher-volume groups. Although not all comparisons reached statistical significance, the dose-response trend was consistent, indicating that well-trained individuals may benefit from volumes above 22–32 sets/week for quads.

However most lifters may find 30+ sets per week unsustainable long-term due to injury risk or systemic fatigue. Such high volumes may only be practical for individuals who train with reps in reserve, have a strong recovery capacity & are looking to run an incredibly specialised program block with minimal volumes for other muscle groups. With that said, find me a bodybuilding who only wants to grow one muscle? I’ll wait.

Trained vs. Untrained: Who Needs More Volume?

Beginners require far less volume to grow. The novelty of resistance training drives rapid hypertrophy with as few as 6-8 weekly sets. Trained individuals, however, face diminishing returns and typically need higher volumes (10-20+ sets) to stimulate further growth.

Volume progression is also critical. Starting with low volume and gradually increasing over months and years ensures that lifters maintain a high stimulus without exceeding recovery. However there’s a reason you don’t see advanced lifters all performing 30 sets per muscle group. Like anything, diminishing returns comes into play & there’s inevitably an upper limit to volume before fatigue accrual & reduced performance.

Muscle Group Differences: Does One Size Fit All?

Different muscle groups may respond differently to training volume due to fibre type distribution, function, and involvement in compound lifts.

Quadriceps: 10-20 weekly sets is optimal. Most studies show no benefit to exceeding 20 sets.
Hamstrings: Slightly lower volumes (8-15 sets/week) may suffice due to high activation during compound pulls.
Glutes: Typically trained indirectly, but benefit from 10-20 total weekly sets exploring both abduction & hip extension movements.
Chest: 10-20 weekly sets with variation in pressing angles to target the clavicular and sternocostal (sternal) heads.
Back: Needs ~10-20 sets/week, combining horizontal and vertical pulls to bias different aspects of the backs musculature (e.g. lats, rhomboids, traps etc.)
Deltoids: 8-15 sets/week, especially lateral and rear heads, as the front delts are often trained by various presses.
Biceps: 6-12 sets/week. Trained indirectly through pulling movements but will benefit from direct work.
Triceps: 10–18 sets/week. Trained indirectly through pressing movements but respond well to direct work & potentially higher volumes.

Weekly vs. Inter-session Volume: Distribution Matters

Even if your weekly volume is optimal, how you distribute those sets matters. Research suggests that muscles can only benefit from ~8–10 hard sets per session. Beyond that, anabolic signalling plateaus and fatigue skyrockets.

Instead of cramming 15 sets into one day, split your training across the week. Training each muscle 2–3 times weekly allows you to spread volume, maintain high effort per set, and recover more efficiently. This approach is especially valuable for muscles requiring higher total weekly sets.

Importantly, a number of studies have shown that hypertrophic outcomes are often similar when weekly volume is matched, regardless of training frequency. However, distributing sets over more sessions may enable an individual to handle greater weekly training volumes with better recovery, performance quality, and adherence.

This suggests that higher frequency is not necessarily superior on its own, but it may act as an enabling factor to support higher-volume training programs without exceeding recoverability thresholds (Schoenfeld, Grgic, & Krieger, 2019). Research suggests that muscles can only benefit from ~8-10 hard sets per session. Beyond that, anabolic signaling plateaus and greater fatigue accumulates.

Instead of cramming 15 sets into one day, split your training across the week. Training each muscle 2-3 times weekly allows you to spread volume, maintain high effort per set, and recover more efficiently. This approach is especially valuable for muscles requiring higher total weekly sets.

Individual Variation and Recovery Capacity

The optimal volume varies by individual. Genetics, lifestyle, sleep, and nutrition all affect how much training someone can tolerate and benefit from. Your volume sweet spot is also dynamic—it can increase with training age and improve recovery.

Watch for signs of under- or over-training:

Progress plateauing? Consider increasing volume.
Constant fatigue, poor recovery, or declining performance? You may be overreaching.

Use autoregulation strategies and track progress to find your ideal training dose.

Practical Guidelines for Coaches and Athletes

~10 sets per muscle group per week can be a good starting point for a newly trained athlete
Gradually increase toward 15–20 sets over time for continued gains.
Cap per-session volume at ~10 sets per muscle to avoid junk volume.
Train each muscle 2-3 times per week for better distribution and recovery.
Adjust volume based on individual response, life stress, and recovery.

Prioritise consistency and effort quality over raw volume numbers.

Final Thoughts: Volume Is a Tool, Not a Rule

Volume is undeniably one of the most important variables for hypertrophy, but more isn’t always better. Trained individuals typically see the best results with 10-20 sets per muscle group per week, but the “right” number is ultimately personal. Understanding the science gives you a framework but how you apply it depends on your goals, recovery, and preferences.

Start with evidence-based guidelines. Track your results. Adjust accordingly.

References:

Schoenfeld BJ, Ogborn D, Krieger JW. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082.
Baz-Valle E, Balsalobre-Fernández C, Santos-Concejero J, et al. (2022). The effects of exercise volume on muscle hypertrophy in resistance-trained men. Scandinavian Journal of Medicine & Science in Sports, 32(1), 190-203.
Haun CT, Vann CG, Roberts BM, et al. (2018). A critical evaluation of the biological construct skeletal muscle hypertrophy: Size matters but so does the measurement. Frontiers in Physiology, 9, 247.
Enes, A., de Souza, E. O., & Souza-Junior, T. P. (2024). Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? Medicine & Science in Sports & Exercise, 56(3), 553-563.
Schoenfeld BJ, Grgic J. (2018). Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength and Conditioning Journal, 40(4), 107-112.
Schoenfeld BJ, Grgic J, Krieger J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences, 37(11), 1286-1295.
Brigatto FA, Braz TV, Zanini TCA, et al. (2019). High resistance-training volume enhances muscle thickness in resistance-trained men. European Journal of Sport Science, 19(6), 716-722.
Aube DW, Penner CR, O’Brien MW, et al. (2020). The effect of increasing training volume on muscular adaptations in trained men. Applied Physiology, Nutrition, and Metabolism, 45(7), 759-766.
Teixeira EL, Ugrinowitsch C, Laurentino G, et al. (2018). Low-load resistance training with blood flow restriction induces muscle hypertrophy in well-trained humans. International Journal of Sports Medicine, 39(9), 664-670.