Volume vs. Load Progressions for Hypertrophy: What's Better?

One of the essential principles of muscle building is progressive overload, which means gradually increasing the demand placed on the muscles over time to stimulate growth. Two standard methods of progression are volume and load progressions. But which one is better for hypertrophy?

Volume progression involves gradually increasing the total amount of work done over time, such as adding more sets, reps, or exercises to a workout. Load progression, on the other hand, involves increasing the weight lifted for a given exercise. Both methods can be effective for hypertrophy but can also lead to different types of injuries.

Ramping up the volume while changing the load very little can result in "wear and tear" injuries such as joint pain. On the other hand, increasing the load while keeping volume relatively constant can increase the risk of acute, traumatic injuries like muscle tears. So, what's the best approach?

According to research and expert opinions, both volume and load progressions are ideal for hypertrophy. However, it's crucial to prioritize volume over load when it comes to building muscle. Challenging yourself with a progressive volume of hard sets is vital for muscle growth. This means gradually increasing the number of sets or exercises you do for a given muscle group while keeping the weight constant.

This approach allows for a sustained, progressive increase in workload without putting undue stress on the joints and connective tissue. Load progression can still be incorporated into a hypertrophy-focused program, but it should be controlled and measured. Instead of making big jumps in weight, aim to add only as much weight as is needed to maintain your reps in reserve (RIR) progression.

A combination of volume and load progressions is ideal for hypertrophy. However, the volume should be prioritized over load when building muscle. By gradually increasing the number of hard sets you do for a given muscle group while controlling load progression, you can maximize muscle growth while minimizing the risk of injury.

Practical applications of this principle include finding the right volume for each individual and muscle group through experimentation and monitoring of responses. The recommended minimum and the maximum number of sets per muscle group per week to optimize muscle mass is around 10-20 sets. Gradually increasing the number of sets over time can be beneficial. Still, limiting sets per muscle group increases over a training cycle to 20% of the trainee's previous volume is essential.

The repetition range is also an essential component of muscle growth. While the 6-12 repetition maximum (RM) range is the most effective for building muscle mass, combining different repetition ranges can be beneficial in challenging your muscles in different ways. Varying your repetition range can optimize your muscle-building potential and help you achieve the desired results.

In conclusion, building muscle requires a progressive overload of volume and load progression. Prioritizing volume over load is crucial to minimizing the risk of injury while maximizing muscle growth. Through experimentation and monitoring of responses, finding the right volume and repetition range can optimize muscle-building potential and help you achieve your fitness goals.

References:

• Fleck, S & Kreamer, W. 2014. Designing resistance training programs. Human Kinetics.
• Hackett, D ym. 2013. Training Practices and Ergogenic Aids Used by Male Bodybuilders. J Strength Cond Res 27(6):1609-1617
• Helms E. ym. 2015. Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training. J Sports Med Phys Fitness 55(3), 164-178.
• Ratamess, N. ym. 2009. Progression Models in Resistance Training for Healthy Adults. Position Stand. Med Schi Sports Exerc. 41(3)687-708.
• Schoenfeld, B. 2010. The Mechanics of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 24:10. 2857-2872
• Zatsiorsky, V & Kraemer, W. 2006. Science and Practice of Strength Training. Human Kinetics.