Higher Training Volumes Linked to Greater Muscle Growth, New Study Finds
# New Study Challenges Muscle Growth Volume Debate: What's the Right Number of Sets?
A recent discussion on the YouTube channel House of Hypertrophy has revealed that the number of sets needed for maximum muscle growth may be higher than many expect. The channel explored a new study addressing one of exercise science's biggest debates and considered a common criticism of high-volume training.
The main focus was on whether increased muscle growth with higher training volumes represents real hypertrophy or just temporary muscle swelling.
## The 52-Set Study That Sparked Debate
The video kicked off by looking at a controversial study from 2023 that pushed training volume to new limits. Researchers engaged 31 trained individuals who performed back squats, leg presses, and leg extensions twice weekly. One group maintained 22 sets weekly, while two others gradually increased their volume to 42 and 52 sets.
Results indicated that the group with the highest volume experienced more significant growth in their quadriceps, with strength gains following a similar pattern. However, these findings ignited fierce debate. Critics pointed out that the increase in muscle size might have been due to temporary swelling instead of actual muscle growth.
## A New Study Investigates Muscle Swelling
To address these concerns, researchers conducted another study with 13 trained lifters. Participants completed three distinct workouts consisting of 7, 14, and 21 total sets of the same exercises. Researchers measured muscle thickness right after training and again at intervals of 24, 48, and 72 hours post-workout.
Results were striking. Despite the significant differences in training volume, there were no notable differences in swelling across the various conditions. Muscle swelling largely returned to baseline within 24 hours, irrespective of the number of sets performed. The study authors commented, “Our results suggest the residual muscle swelling and or edema is unlikely to be a major confounding factor in hypertrophy assessments.”
## Looking at the Bigger Picture
House of Hypertrophy also reviewed earlier research related to post-workout swelling. While some studies noted swelling lasting up to 72 hours post-training, others showed it disappearing within a day. Crucially, none of those earlier studies compared varying training volumes directly.
The video introduced the concept of the repeated bout effect. As the body adapts to training, factors like muscle damage, soreness, fatigue, and swelling decrease over time. This means swelling observed after a single workout may not reflect what happens after weeks of consistent training.
Based on current evidence, House of Hypertrophy suggests that higher-volume training likely results in real hypertrophy rather than merely causing swelling.
## What About Strength?
A different meta-regression suggested that strength gains tend to plateau after around five weekly sets per muscle group. Some viewed this as a signal that muscle growth should also plateau at lower volumes. However, the video pointed out that many strength studies involved untrained individuals who often gain strength quickly due to neural adaptations rather than muscle growth.
When focusing on trained lifters and studies measuring both muscle size and strength, higher training volumes typically yielded more significant improvements in both areas.
## Practical Recommendations
While the evidence leans towards higher volumes for muscle hypertrophy, House of Hypertrophy reminds lifters that more isn't always better. The data indicates diminishing returns, meaning each extra set provides smaller gains.
The channel emphasizes, “If you’re currently making great progress with your training program, regardless of how it may look or compare to the research, you don’t have to change a thing.”
For those looking to maximize muscle growth, it is advised to perform as much volume as can be effectively recovered while maintaining high effort and quality execution. Lifters interested in trying higher volumes may benefit from a muscle specialization approach, which consists of increasing volume for one or two lagging muscle groups instead of overloading the entire body.
## The Takeaway
This new study offers significant evidence challenging the belief that higher-volume training only leads to temporary muscle swelling. Although questions on the optimal training volume remain, House of Hypertrophy maintains that more hard sets generally lead to more muscle growth, as long as recovery and performance stay on track.
## About the Author
Jeremiah Oliva is a writer with a passion for fitness, sports, and active living. With experience in content management and social media for online platforms, he covers competitive fitness topics such as HYROX and CrossFit®. Outside of writing, Jeremiah enjoys boxing, cycling, and spending time outdoors with his children.
