Volume Vs. Intensity: Which Matters More for Building Muscle?

Here’s what should take precedence in your programme for hypertrophy

There are a few non-negotiables when it comes to your training programme for hypertrophy — firstly: progressive overload, secondly: volume and intensity. But it takes a more discerning lifter to know which of the two to prioritise and how to apply them best in their own training. Now, with new research shedding light on the topic, we break down the evidence and how it can be applied to your own muscle building goals.

Training volume refers to the total amount of work done in a given time frame, whether that be session volume or weekly volume. It is typically calculated as the total number of sets multiplied by the number of reps performed at a given weight. As a calculation it is:

Intensity is the amount of effort you put into each set at a given load. It is often expressed as a percentage of your one rep max (1RM), however it can also refer to your perceived exertion. As a calculation it is:

Volume is the total amount of work done, while intensity is how heavy the weight is relative to your maximum possible exertion. Both have merit for different goals:

According to a new systematic review, increasing volume is key for maximising muscle growth. It found that the best results came from 30-40 sets per muscle per week. However, there is also a minimum effective dose of 4 sets per muscle group per week and somewhere around 10-20 sets per week is still a great goal for muscle growth. It’s important to note that above this point isn’t for everyone. If you want to absolutely maximise muscle growth: 30-40 sets is where it’s at (if that suits you and your body). This could also include indirect exercises that hit the same muscle, eg pull-ups that still hit your biceps.

On the topic of volume, researcher Dr. Milo Wolf explains, ‘There is such an amount of volume where you see some hypertrophy but not your best, and that might be around one to three sets. That would be the start of that inverted U relationship. As you increase volume you will see more growth, you kind of climb up that inverted U and you see more growth as you do more volume. But theoretically there then comes a plateau. Where doing more volume past that doesn’t necessarily increase growth anymore, it just kind of gives you the same growth.’

Wolf explains, ‘More volume leads to more growth, and we have studies looking at pretty high volumes. I recently looked at the research myself as well, and we have around eight studies looking at high volumes in excess of 20 sets per week per muscle. That’s what is categorised as extremely high volumes for most people. And when you look at all of these studies, a few dozen studies, as I mentioned, you see that going up in volume from say 10 sets to 30, or even 40 sets, leads to more growth.’