High volumes dont make sense to me, what is your opinion? My Thoughts below
I am posting it on reddit since platforms like instagram and tiktok are mainly low volume biased, but here are my thoughts on training volume
Based on the latest Meta-analysis done on volume, (PMID 41343037) the training volume reccomendation is between 10-20 FRACTIONAL sets per week, however, how much motor unit recruitment do you think your bicep is genuinely getting from a row, Id argue, not much, or at least not enough to activate Type II fibers, aka the ones which produce the most amounts of mechanical tension.
If a fractional set is only 0.5 sets, and the Minum effective dose for detectable hypertrophy is 4 fractional sets, (for an increase of 2%\~ of MT) Then it must mean the actual MED is 1 set twice a week, thankfully the literature does confirm this (PMID 40249908), and infact 1 set twice a week produced an increase of 4% in MT for the bicep and tricep brachii and it produced a 9.7% increase for the rec fem (the rec fem only produces force in leg extensions due to active insufficiency in squat patterns)
so MED is higher than previously expected
Now, if the latest and biggest meta analysis reccomends being careful going above 18\~ fractional sets per week, I would argue that hypertrophy is pretty much maximized at around 9-10 DIRECT sets per muscle, per week
and it means that the volume reccomendation isnt 10-20 direct sets per week, but 5-10 direct sets (and Id argue 4 sets is still plenty)
In a recent pre-print of a new study done on volume on extremely advanced individuals MT was the same between the group training basically training with MED and the one doing high volumes.
[https://doi.org/10.51224/SportRxiv.810](https://doi.org/10.51224/SportRxiv.810)
Now anectodally, I've been training for 7 months ish, and I have basically done 4 sets per week for my biceps and triceps and I've went from preacher curling 8 Kg dumbells to preacher curling 20, Altough i did add an extra set like last week. So extremely "low volumes" have worked for me pretty well (Btw I am not a large guy by any means, I am 70kg and 179cm tall)
I genuinely think that you could pretty much maximize hypertrophy doing 8-10 sets per muscle per week.
Anyways what are your thoughts, rebuttals and so on? Thanks for reading lol