10-Second Takeaway
- More weekly training volume leads to more muscle and strength gains
- The benefits increase, but each added set gives less return than the last
- Strength hits diminishing returns earlier than hypertrophy
- Past a point, added volume mostly increases fatigue, not results
Core Principle / Mechanism
Training volume acts like a dose or injection.
As weekly volume increases, the stimulus for adaptation increases… to a point. Beyond that point, each additional set contributes less growth while adding more fatigue.
A 2025 meta-regression examining over 2,000 participants confirmed this relationship for both hypertrophy and strength, with a key refinement: not all sets contribute equally.
The study distinguished between:
- Direct sets (highly specific to the muscle or lift measured)
- Indirect sets (overlapping contribution from other exercises)
When volume was quantified using a fractional model (counting indirect work as partial contribution), a clear pattern emerged:
- Muscle size increases steadily as volume increases
- Strength also increases, but diminishing returns appear much sooner
- More volume always “works” statistically — but not equally well
In short: volume matters, but context and cost matter more as volume climbs.
Decision Rules / Practical Application
Use volume as a lever, not a target.
Defaults
- Start with a volume level you can recover from week to week
- Prioritize quality sets taken close to failure
- Count direct work fully; treat overlapping work as partial stimulus
If / Then Rules
- If performance is improving and recovery is stable
- If hypertrophy is the primary goal and progress has stalled
- If strength is the primary goal and performance plateaus
- If soreness, motivation, or performance decline as volume increases
Then volume is likely appropriate
Then gradually increase weekly volume for that muscle
Then consider redistributing volume or increasing frequency, not just adding sets
Then you’ve likely passed the point of productive returns
Guardrails
- More volume ≠ faster progress
- Added volume should earn its place by improving performance
- Volume increases should be incremental, not reactive
Common Mistakes
- Treating “sets per week” as a universal rule regardless of life context and goals
- Adding volume without tracking performance trends
- Assuming hypertrophy and strength respond identically to volume
- Ignoring indirect work when estimating weekly dose
- Chasing volume when recovery or schedule can’t support it
Exceptions & Edge Cases
- Advanced trainees may tolerate and require higher volumes, but still face diminishing returns
- Short training windows may prioritize intensity over added volume
- High-stress periods often reduce recoverable volume capacity
- Strength-specific phases may benefit more from frequency adjustments than volume increases
- Beginners typically progress well at lower volumes due to higher responsiveness
Related Reading
- Train Close to Failure, Not to Failure
- Performance Is the Clearest Signal
- Adjust Training Based on Readiness, Not Just Recovery Scores
- Frequency Is a Tool, Not a Requirement
References
Pelland J, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC.
The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains.
Sports Medicine (2025). https://pubmed.ncbi.nlm.nih.gov/41343037/