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The effect of training volume on lower-body strength
Daniel W Robbins1, Paul W M Marshall, Megan McEwen
1School of Physiotherapy, Faculty of Health Sciences, University of Sydney, Australia. daniel.robbins@sydney.edu.au
Journal of Strength and Conditioning Research
|December 14, 2011
Summary
Higher training volumes enhance lower-body strength gains in resistance-trained men. While moderate volumes showed no advantage, high volumes (over 4 sets) led to greater improvements in one-repetition maximum squat strength over 6 weeks.
Area of Science:
- Exercise Physiology
- Sports Science
- Strength and Conditioning
Background:
- Optimizing resistance training volume is crucial for maximizing strength adaptations.
- Understanding the dose-response relationship between training volume and strength development is essential for practitioners.
- Previous research has yielded mixed results regarding the optimal training volume for strength gains.
Purpose of the Study:
- To investigate the chronic effects of varying training volumes on lower-body strength in resistance-trained men.
- To determine the impact of low (1 set), moderate (4 sets), and high (8 sets) training volumes on one-repetition maximum (1RM) squat strength over a 6-week period.
- To compare the strength adaptations between different training volumes at mid- (3 weeks) and post-intervention (6 weeks).
Main Methods:
- A pretest-posttest design was employed with resistance-trained men.
- Participants were randomly assigned to intensity-matched (80% of 1RM) low (1-SET), moderate (4-SET), or high (8-SET) volume conditions.
- One-repetition maximum (1RM) squat strength was assessed at baseline, 3 weeks, and 6 weeks.
Main Results:
- All groups demonstrated significant increases in squat strength by the end of the 6-week study.
- Greater strength increases were observed at 3 weeks in the 4-SET and 8-SET groups compared to the 1-SET group.
- At 6 weeks, the 8-SET group showed significantly greater strength improvements than the 1-SET group, while the 4-SET group did not differ significantly from either.
- High training volumes (>4 sets) were associated with enhanced strength development.
Conclusions:
- High training volumes appear to be more effective for maximizing lower-body strength gains in resistance-trained men over 6 weeks.
- Moderate training volumes (4 sets) do not offer a significant advantage over lower volumes (1 set) for strength development in this population.
- Practitioners should consider appropriate volume 'doses' and training duration when programming for strength development.
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