Individual Response to Exercise and Muscle Mass Increase Summary
- Studies find that adding sets can increase muscle mass, but an individual response to exercise exists. Some people gain more muscle performing lower amounts of sets. Adding more sets does not result in a linear increase in muscle mass. Therefore, increasing training volume should be based on individual response to exercise and goals. The number of sets your current training routine consists of will determine how you respond to adding more sets.
- A range of factors influences the ability to increase muscle mass, including protein synthesis, genetic factors, age-related limitations, and various growth factors and signaling pathways.
- While increasing the number of sets in resistance training can contribute to muscle hypertrophy, there is a threshold beyond which additional sets may not yield greater gains. Studies like those by (Krieger, 2010) and (Benito et al., 2020) suggest a minimum effective volume for maximizing hypertrophy, but excessively increasing sets might not lead to proportional increases in muscle growth.
The Threshold in Set Increases and Individual Response to Exercise
There is a lot of debate about building muscle these days. Adding more sets or volume seems to be all the talk, but how much has sparked discussions among many top trainers and researchers. A recent review in this month’s Weightology by James Krieger did an excellent job of putting things in perspective. I will try to summarize some of the key points made by Krieger’s article, which appeared in the December issue titled “How Many Sets Should You Do? You’re Asking the Wrong Question.” I have subscribed to Weightlogy for years, and its one of the best monthly resources for those who want research updates on gaining muscle and fat loss. The article details that the key to building more muscle may not be the number of sets but understanding the individual response to training volume.
Research Insights on Sets, Muscle Growth, and Individual Response to Exercise
The relationship between volume and muscle hypertrophy has been extensively researched in exercise science and sports medicine. Several studies on resistance-trained men found a graded dose–response relationship between training volume and muscle hypertrophy. (Haun et al., 2019; Refalo et al., 2021; Refalo et al., 2022; Schöenfeld et al., 2019) Additionally, Kessinger et al. (2020) suggested that training volume is an appropriate means of increasing muscular adaptations, such as hypertrophy, indicating that increasing training volume may be beneficial for promoting muscle growth. (Kessinger et al., 2020) Generally, when analyzing the data, many people gain more muscle when they increase volume or sets. However, not all people gain muscle by adding sets.
Individual Responses to Set Volume Variations
In Krieger’s article, he discusses the importance of individual responses to exercise. He points out 3 articles in which sets were increased, but not all people gained muscle.
(Schoenfeld et al., 2019) In this study, subjects gained muscle in their biceps and quads with increasing sets; however, not all subjects gained muscle with increasing sets; some participants performing lower sets achieved similar or better results than those in higher set groups.
(Heaselgrave et al., 2019) In this study, subjects tended to gain the most muscle in the moderate volume group compared to those doing more sets. Yet, individual responses to muscle growth varied across all volume levels. This means some people gained more muscle with lower sets, whereas others responded better to more sets.
(Brigatto et al., 2019; Heaselgrave et al., 2019) These studies further demonstrated the variability in individual responses to different training volumes, with some participants responding better to lower volumes and others to higher volumes.
Prior Training’s Impact on Individual Response to Exercise
So why do some people gain muscle to more sets while others don’t? In Krieger’s article, he mentions that previous training volume, or how many sets you are currently performing before you start adding sets/volume, plays a crucial role in how individuals respond to changes in training volume.(Wackerhage et al., 2019) The research shows that muscle growth is not linear, meaning that if you keep adding sets, this does not imply muscle growth will keep increasing.
A study showed that subjects experienced better muscle growth in their legs when they gradually increased their sets about what they were performing (i.e., a 20% increase in volume) before they entered the study compared to doing 22 sets per week, indicating the importance of progressive overload (Scarpelli et al., 2022). He mentions that most studies do not account for the people’s training sets before entering a study, which may explain why some people gain more muscle when increasing sets. In contrast, if you are already doing a lot of sets, you probably won’t see much muscle growth.
Genetics and Its Role in Individual Response to Exercise
Genetics significantly influence muscle growth and response to training volume. Some individuals may benefit from higher volumes, while others may not, regardless of their training program or diet. Several articles have been about hyper-responders, or those who quickly gain muscle. Genetics may be the most important factor in how you respond to adding more sets.
Krieger’s Approach to Set Volume and Individual Response to Exercise
·To determine the right set volume for an individual, a systematic approach can be effective:
Start with Low Volume: Begin with as low as 1 work set per exercise and progress as long as you’re making gains.
Progressive Overload: Add one set to stimulate further progress once progress stalls.
Customization Over Time: Adjust the volume for each muscle group and exercise based on individual response.
Recognizing Plateaus: When progress stalls, add another set and continue this cycle.
Deload and Restart: After reaching a point where additional volume doesn’t stimulate progress, take a break or deload, then restart with low volume.
Conclusion: Optimizing Training Based on Individual Response to Exercise
Guidelines for customizing training should account for the variability in individual exercise response. Recent studies emphasize the importance of tailoring training to suit the specific response levels of individuals to exercise training interventions. Understanding individual exercise responses is crucial for achieving optimal health outcomes. Therefore, it is essential to consider individual exercise response variability when prescribing exercise training programs. Tailoring training based on the individual response to exercise is a key factor in determining the success of the training intervention. By acknowledging and incorporating the variability in individual exercise response, training programs can be optimized to yield positive changes in physical fitness and health outcomes.
Conclusion
Guidelines for customizing training should account for the variability in individual response to exercise. Adopting a systematic and personalized approach to set volume can optimize your muscle-building journey, ensuring that your training aligns with your unique physiological responses.
It is important to understand that individual exercise responses can vary greatly. Research suggests that adding more sets may not necessarily lead to increased muscle growth for everyone. Factors such as prior training, genetics, and individual responses to set volume variations play a significant role in determining optimal training strategies. It is important to tailor your training approach based on your own body’s response to exercise. This may involve experimenting with different set volumes and monitoring your progress closely. By understanding and embracing your individual exercise responses, you can optimize your training routine and achieve the best results for your fitness goals. Remember, consistency and patience are key when it comes to achieving long-term progress and sustainable muscle growth.
References
Benito, P. J., Cupeiro, R., Ramos-Campo, D. J., Alcaraz, P. E., & Rubio-Arias, J. (2020). A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males. Int J Environ Res Public Health, 17(4). https://doi.org/10.3390/ijerph17041285
Brigatto, F. A., Lima, L. E. d. M., Germano, M. D., Aoki, M. S., Braz, T. V., & Lopes, C. R. (2019). High Resistance-Training Volume Enhances Muscle Thickness in Resistance-Trained Men. The Journal of Strength and Conditioning Research. https://doi.org/10.1519/jsc.0000000000003413
Haun, C. T., Vann, C. G., Osburn, S. C., Mumford, P. W., Roberson, P. A., Romero, M. A., Fox, C. D., Johnson, C., Parry, H. A., Kavazis, A. N., Moon, J. R., Badsia, V. L. D., Mwashote, B. M., Ibeanusi, V., Young, K. C., & Roberts, M. D. (2019). Muscle Fiber Hypertrophy in Response to 6 Weeks of High-Volume Resistance Training in Trained Young Men Is Largely Attributed to Sarcoplasmic Hypertrophy. https://doi.org/10.1101/596049
Heaselgrave, S. R., Blacker, J., Smeuninx, B., McKendry, J., & Breen, L. (2019). Dose-Response Relationship of Weekly Resistance-Training Volume and Frequency on Muscular Adaptations in Trained Men. Int J Sports Physiol Perform, 14(3), 360-368. https://doi.org/10.1123/ijspp.2018-0427
Kessinger, T. K., Melton, B. F., Miyashita, T., & Ryan, G. (2020). The Effectiveness of Frequency-Based Resistance Training Protocols on Muscular Performance and Hypertrophy in Trained Males: A Critically Appraised Topic. Journal of Sport Rehabilitation. https://doi.org/10.1123/jsr.2019-0491
Krieger, J. W. (2010). Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res, 24(4), 1150-1159. https://doi.org/10.1519/JSC.0b013e3181d4d436
References
Refalo, M. C., Hamilton, D. L., Paval, D. R., Gallagher, I. J., Feros, S. A., & Fyfe, J. J. (2021). Influence of Resistance Training Load on Measures of Skeletal Muscle Hypertrophy and Improvements in Maximal Strength and Neuromuscular Task Performance: A Systematic Review and Meta-Analysis. Journal of Sports Sciences. https://doi.org/10.1080/02640414.2021.1898094
Refalo, M. C., Helms, E. R., Trexler, E. T., Hamilton, D. L., & Fyfe, J. J. (2022). Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review With Meta-Analysis. Sports Medicine. https://doi.org/10.1007/s40279-022-01784-y
Scarpelli, M. C., Nóbrega, S. R., Santanielo, N., Alvarez, I. F., Otoboni, G. B., Ugrinowitsch, C., & Libardi, C. A. (2022). Muscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained Individuals. J Strength Cond Res, 36(4), 1153-1157. https://doi.org/10.1519/jsc.0000000000003558
Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc, 51(1), 94-103. https://doi.org/10.1249/mss.0000000000001764
Schöenfeld, B. J., Contreras, B., Krieger, J., Grgić, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine & Science in Sports & Exercise. https://doi.org/10.1249/mss.0000000000001764
Wackerhage, H., Schöenfeld, B. J., Hamilton, D. L., Lehti, M., & Hulmi, J. J. (2019). Stimuli and Sensors That Initiate Skeletal Muscle Hypertrophy Following Resistance Exercise. Journal of Applied Physiology. https://doi.org/10.1152/japplphysiol.00685.2018
