Optimal training volume for hypertrophy

From low-volume HIT to high-volume training, we break down how many sets you really need to build muscle

The Alan Carson Column

The optimal training volume for hypertrophy has been debated in bodybuilding for decades. On one side, there are low-volume, high-intensity training (HIT) advocates who argue that brief but maximally intense sessions maximise muscle growth and recovery. On the other, high-volume proponents claim that more sets and reps lead to superior hypertrophy.

Both sides have strong arguments and both approaches have produced successful bodybuilders. So what is the truth? And more importantly, what is the best approach for you?

What the science says about training volume

If we look at the scientific literature, we find support for both high and low training volumes. Some studies suggest that higher training volumes (more sets per muscle group per week) lead to greater hypertrophy. A meta-analysis by Schoenfeld et al. (2017) indicated a dose-response relationship between training volume and muscle growth, with more sets leading to more hypertrophy up to a point.

Dorian Yates low volume high intensity training bodybuilding

HIT training, made famous by people such as Arthur Jones, Mike Mentzer and Dorian Yates (above), focuses on maximising intensity while minimising total work. Many HIT advocates argue that anything above one or two sets to failure is not only unnecessary but that additional sets could impede progress. Studies such as those by Fisher et al. (2013) suggest that lower volumes, when performed with high intensity, can be equally effective for hypertrophy.

Surely, science can give us a definitive answer? Well, it's complicated and, when you begin to critically analyse studies by considering factors like those listed below, you can decide how much stock you might want to put into a study in terms of any conclusions you might draw. In other words, you have to get into the details.

How many subjects were in the study?
Have other studies produced similar results?
Were the subjects trained or untrained?
How advanced were the subjects?
Were they male or female?
Were they natural or assisted?
How old were the subjects?
How long was the study?
Were the subjects exposed to both conditions?
Was the study performed on all body parts or just on specific body parts?
Were the scientists taking measurements blinded?

As you can see, there are lots of things to consider that could make the findings of any study more or less relevant to you as an individual. Also, can you imagine all the uncontrollable variables involved, such as sleep quantity and quality, stress and nutrition? Do you think they might affect the results? You bet they would.

Jay Cutler high volume bodybuilding training routine

What elite bodybuilders actually do

If we examine the routines of the most successful Olympia competitors, we see a range of approaches. Dorian Yates, for example, built his huge, dense physique on low-volume, high-intensity training, performing only a few all-out sets to failure per workout. In contrast, Jay Cutler (above) thrived on high-volume training without training to failure.

This tells us two things:
1) Both approaches can work – There is no single formula for success.
2) Individual factors play a huge role – Genetics, recovery capacity, training experience and even personality type (some people prefer to go all-out on their sets).

How to find your ideal training volume

Given the fact we can observe results to support both low-volume and high-volume training, a one-size-fits-all prescription for training volume is unrealistic. Research and coaching experience both indicate significant individual variability.

A useful framework is the concept of Minimum Effective Volume (MEV) and Maximum Recoverable Volume (MRV), which Dr. Mike Israetel and his colleagues introduced. MEV is the least amount of work required to make progress, while MRV is the most volume an individual can handle before recovery and performance decline. The goal should be to train within this range, gradually adjusting volume if needed while monitoring recovery.

Progressive overload and adaptation

Regardless of volume, progressive tension overload remains a key driver of hypertrophy. A lower-volume approach can be highly effective if intensity and progression are prioritised. On the other hand, higher volumes without sufficient effort and progression will yield suboptimal results. This highlights the importance of effort and execution in training. In other words, two all-out sets executed accurately to failure will probably be more effective than five lazy "fluff and pump" sets.

We know that proximity to failure is important, with each rep closer to failure being more effective but also more fatiguing. This hints at there being a sweet spot. Intensity and volume are inversely proportionate. Put another way, you can't sprint a marathon.

Mike Mentzer heavy duty HIT low volume training bodybuilding
HEAVY DUTY: Mike Mentzer

Individualisation and auto-regulation

Some people seem to thrive on higher volumes, while others find it leads to excessive fatigue. Factors such as sleep, stress, nutrition and genetics all influence volume tolerance. Instead of mindlessly following a set prescription, we should all experiment and adjust based on recovery, performance and progress.

Even within an individual, different muscle groups may have varying volume requirements. For example, some might find that their quads require fewer sets to grow, while their shoulders or biceps seem to need more volume to grow. Adjusting training volume based on performance feedback, such as soreness, recovery time and progression in strength, allows for a more tailored and effective approach to hypertrophy. Understanding these nuances allows for better individualisation of volume across different body parts, rather than applying a uniform approach.

The law of diminishing returns

More is not always better. While increasing volume might enhance hypertrophy to a point, excessive volume often leads to signs of overtraining, such as joint pain, plateaus or reductions in strength, increased fatigue, less growth and prolonged recovery times. There is a balance between stimulus and recovery that must be respected, as well as how much training we can practically fit into our schedules.

How many sets should you do?

The reality is that both high and low-volume training can be effective and the optimal approach depends on the individual. Instead of engaging in dogmatic debates, the best course of action is to experiment, track results and adjust accordingly. By understanding the principles of volume, intensity and recovery, we can tailor our training for maximum growth. In the end, the best training volume is not dictated by science or tradition alone but by what allows consistent progress over time.

About the Author
Alan Carson is a competitive bodybuilder and certified sports nutritionist based in Worcestershire. Competing since 2014, Alan secured the PCA British Masters Over 40s title in 2023 after returning to the stage following a four-year break. Alan works closely with a select number of clients, blending his expertise in nutrition, bodybuilding training and psychological aspects to help them reach peak potential both physically and mentally. With a passion for transformation, he's dedicated to helping clients improve their health, performance and physiques.

Optimal rep range for hypertrophy

Why Dorian Yates did deadlifts last on back day

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Why Dorian Yates did deadlifts last on back day

The six-time Mr Olympia had already explained his deadlift method in 1998 – long before the latest social media furore

By Gary Chappell

Dorian Yates has long been credited with some of the most effective training methods in bodybuilding – including his decision to perform deadlifts at the end of back day.

In fact, social media has been beside itself of late after a clip showed current-day Yates describing how he used deadlifts in that manner.

His training method of implementing deadlifts last on back day is actually nothing new, despite the recent furore. Generation Iron jumped on this too. Have they not read his book, A Warrior's Story, either? It is a goldmine of information.

There are many training philosophies. Bodybuilders such as Jordan Peters claims you need to “do your time” with routines such as full body before moving to an upper/lower. Lee Priest, however, says in his own style: “Just f***ing” train.

Others suggest you could “train like a pussy” and, if your nutrition is on point, you could still get good results. They name bodybuilders such as Paul Dillett, who reportedly was not someone who trained with maximum effort but looked incredible.

Yates began with a full body split. He used this for six months before progressing to an upper-lower [he makes no apology to Jordan Peters…]. It was a routine he kept until winning his IFBB Pro card at the then EFBB British Championships in 1986.

Dorian Yates deadlifts last back day training method shown in book

What he wrote in A Warrior’s Story

Writing in his book, A Warrior’s Story, Yates says: “When I began split-routine training, I weighed 180lbs. I kept on it for two years right through to my first novice contest in 1985, when I weighed 210lbs.

“In fact, I didn’t abandon this program until after I won the British heavyweight division in October 1986. I can give my first split routine no higher recommendation than, if I had to do it all over again, I would follow the same program.”

Initially, Yates implemented his upper/lower routine over four days a week. But he said: “After a week and a half of adhering to this schedule, I felt tired and stressed out. It was as if my nervous system was out of whack.

“I was obviously doing too much and my body was sending me a distress signal. The schedule was revised so that I trained every other day, but even that proved too ambitious for my body’s reserves. Eventually, I settled on training three days a week, which meant that, over a 14-day period, I worked each half of my body three times.”

What is interesting is when he talks about what cycle the body follows. Many people like to count how many times a week they train to find out how many times over a year they are hitting each muscle group.

Dorian Yates A Warrior’s Story book cover bodybuilding training

But Yates argues: “The premise that a training program should be in sync with a seven-day cycle was almost sacred back in 1983. but I had no qualms about breaking that tradition. Human physiology ticks to a 24-hour clock, not a seven-day calendar and I was doing what was best for Dorian Yates.”

In fact, what was best for Dorian Yates between 1983 and 1985 was doing deadlifts last, after barbell rows and chins or pulldowns – having already training his chest. And this was before training delts and abs.

Why Yates did deadlifts last

In the book, he writes on deadlifts: "I conclude my back workout with deadlifts. The purpose of this exercise is to thicken the musculature of the whole lower-back region and to bring out full development of the lower lats right down to the point of insertion.

"For deadlifts, I warm up with 310 pounds for eight reps and then load the bar to 405 pounds for my main set. The lower back is a very strong but injury-prone area, so I follow textbook style for deadlifts. At the starting position, I keep my head up, my back flat and my knees bent. Then, driving through my hips, I pull the bar upward and concentrate of utilising only the power of my lats, as I progress to the standing upright position.

"After a slight pause, I then slowly return the weight to the floor. Eight reps usually take me to failure and that's it, no partials or anything else. Unlike the barbell rows, I'm not looking for any Purple Heart commendations with this exercise."

So far from Yates suddenly dropping a golden nugget of training information, as some would have you believe, this knowledge has actually been available for 26 years.

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