Training Volume and Hypertrophy – An Evidence-Based Approach for Personal Trainers

by Jackson Mandart, CSCS, Wil King, Ramsey Zaytoun, CSCS, and Adam Gonzalez, CSCS,*D, NSCA-CPT, CISSN
Personal Training Quarterly April 2026
Vol 13, Issue 1

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This article discusses current research examining the relationship between training volume and muscle hypertrophy and discusses practical, evidence informed guidelines for optimizing training outcomes.

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This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »

Related Reading

Amirthalingam, T, Mavros, Y, Wilson, GC, Clarke, JL, Mitchell, L, and Hackett, DA. Effects of a modified German volume training program on muscular hypertrophy and strength. Journal of Strength and Conditioning Research 31(11): 3109-3119, 2017.

Aube, D, Wadhi, T, Rauch, J, Anand, A, Barakat, C, Pearson, J, et al. Progressive resistance training volume: Effects on muscle thickness, mass, and strength adaptations in resistance-trained individuals. Journal of Strength and Conditioning Research 36(3): 600-607, 2022.

Baz-Valle, E, Fontes-Villalba, M, and Santos-Concejero, J. Total number of sets as a training volume quantification method for muscle hypertrophy: A systematic review. Journal of Strength and Conditioning Research 35(3): 870-878, 2021.

Brigatto, FA, de Medeiros Lima, LE, Germano, MD, Aoki, MS, Braz, TV, and Lopes, CR. High resistance-training volume enhances muscle thickness in resistance-trained men. Journal of Strength and Conditioning Research 36(1): 22-30, 2022.

Gonzalez, AM, Escalante, G, Varovic, D, Schwarz, AV, Rolnick, N, and De Souza, EO. Advanced resistance training strategies for bodybuilding: Tools for muscle hypertrophy. Strength and Conditioning Journal. Published ahead of print, 2025.

Ostrowski, KJ, Wilson, GJ, Weatherby, R, Murphy, PW, and Lyttle, AD, The effect of weight training volume on hormonal output and muscular size and function. Journal of Strength and Conditioning Research 11(3): 148-154, 1997.

Schoenfeld, B, and Grgic, J, Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength and Conditioning Journal 40(4): 107-112, 2018.

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REFERENCES

  1. Abou Sawan, S, Nunes, EA, Lim, C, McKendry, J, and Phillips, SM. The health benefits of resistance exercise: Beyond hypertrophy and big weights. Exercise, Sport, and Movement 1(1): e00001, 2023.
  2. Amirthalingam, T, Mavros, Y, Wilson, GC, Clarke, JL, Mitchell, L, and Hackett, DA. Effects of a modified German volume training program on muscular hypertrophy and strength. Journal of Strength and Conditioning Research 31(11): 3109-3119, 2017.
  3. Aube, D, Wadhi, T, Rauch, J, Anand, A, Barakat, C, Pearson, J, et al. Progressive resistance training volume: Effects on muscle thickness, mass, and strength adaptations in resistance-trained individuals. Journal of Strength and Conditioning Research 36(3): 600-607, 2022.
  4. Barsuhn, A, Wadhi, T, Murphy, A, Zazzo, S, Thompson, B, Barakat, C, et al. Training volume increases or maintenance based on previous volume: The effects on muscular adaptations in trained males. Journal of Applied Physiology 138(1): 259-269, 2025.
  5. Baz-Valle, E, Balsalobre-Fernández, C, Alix-Fages, C, and Santos-Concejero, J. A systematic review of the effects of different resistance training volumes on muscle hypertrophy. Journal of Human Kinetics 81: 199, 2022.
  6. Baz-Valle, E, Fontes-Villalba, M, and Santos-Concejero, J. Total number of sets as a training volume quantification method for muscle hypertrophy: A systematic review. Journal of Strength and Conditioning Research 35(3): 870-878, 2021.
  7. Brigatto, FA, de Medeiros Lima, LE, Germano, MD, Aoki, MS, Braz, TV, and Lopes, CR. High resistance-training volume enhances muscle thickness in resistance-trained men. Journal of Strength and Conditioning Research 36(1): 22-30, 2022.
  8. Camargo, JB, Bittencourt, D, Silva, DG, Bergamasco, JG, Max Michel, J, Roberts, MD, and Libardi, CA. Is there a volume saturation point for muscle hypertrophy in resistance-trained individuals? A narrative review. European Journal of Applied Physiology 1-17, 2025.
  9. Coffey, VG, Zhong, Z, Shield, A, Canny, BJ, Chibalin, AV, Zierath, JR, and Hawley, JA. Early signaling responses to divergent exercise stimuli in skeletal muscle from well-trained humans. The FASEB Journal 20(1): 190-192, 2006.
  10. Damas, F, Phillips, S, Vechin, FC, and Ugrinowitsch, C. A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy. Sports Medicine 45(6): 801-807, 2015.
  11. Enes, A, Correa, CL, Bernardo, MF, Salles, GN, Oneda, G, Leonel, DF, et al. Does increasing the resistance-training volume lead to greater gains? The effects of weekly set progressions on muscular adaptations in females. Journal of Sports Sciences 43(4): 381-392, 2025.
  12. Enes, A, De Souza, EO, and Souza-Junior, TP. Effects of different weekly set progressions on muscular adaptations in trained males: Is there a dose-response effect. Medicine and Science in Sports and Exercise 56(3): 553-63, 2024.
  13. Gonzalez, AM, Escalante, G, Varovic, D, Schwarz, AV, Rolnick, N, and De Souza, EO. Advanced resistance training strategies for bodybuilding: Tools for muscle hypertrophy. Strength and Conditioning Journal. Published ahead of print, 2025.
  14. Gonzalez, AM, Harhash, TS, Krawczyk, MP, and Wang, D. Time-efficient resistance training: Bridging science and practical implementation. Journal of Fitness, Wellness, and Human Performance 1: 1-5, 2025.
  15. Heaselgrave, SR, Blacker, J, Smeuninx, B, McKendry, J, and Breen, L. Dose-response relationship of weekly resistance-training volume and frequency on muscular adaptations in trained men. International Journal of Sports Physiology and Performance 14(3): 360-368, 2019.
  16. Krieger, JW. Single vs. multiple sets of resistance exercise for muscle hypertrophy: A meta-analysis. Journal of Strength and Conditioning Research 24(4): 1150-1159, 2010.
  17. Moreno, EN, Sampson, DT, Figueroa, EC, Jessee, MB, and Buckner, SL. Increasing set volume relative to baseline does not augment skeletal muscle adaptations when compared to maintenance of baseline training volume in recreationally trained individuals. European Journal of Applied Physiology 125(4): 1049-1059, 2025.
  18. Ostrowski, KJ, Wilson, GJ, Weatherby, R, Murphy, PW, and Lyttle, AD, The effect of weight training volume on hormonal output and muscular size and function. Journal of Strength and Conditioning Research 11(3): 148-154, 1997.
  19. Pelland, J, Remmert, J, Robinson, Z, Hinson, S, and Zourdos, M. The resistance training dose-response: Meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gain. SportRxiv Preprint 2024.
  20. Remmert, J, Pelland, J, Robinson, Z, Hinson, S, and Zourdos, M. Is there too much of a good thing? Meta-regressions of the effect of per-session volume on hypertrophy and strength. SportRxiv Preprint 2025.
  21. Schoenfeld, B, and Grgic, J, Evidence-based guidelines for resistance training volume to maximize muscle hypertrophy. Strength and Conditioning Journal 40(4): 107-112, 2018.
  22. Schoenfeld, BJ, Contreras, B, Krieger, J, Grgic, J, Delcastillo, K, Belliard, R, and Alto, A. Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine and Science in Sports and Exercise 51(1): 94, 2019.
  23. Schoenfeld, BJ, Grgic, J, Van Every, DW, and Plotkin, DL. Loading recommendations for muscle strength, hypertrophy, and local endurance: A re-examination of the repetition continuum. Sports 9(2): 32, 2021.
  24. Schoenfeld, BJ, Ogborn, D, and Krieger, JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences 35(11): 1073-1082, 2017.
  25. Schoenfeld, BJ, Ogborn, D, and Krieger, JW. Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine 46(11): 1689-1697, 2016.

 

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Jackson Mandart, MS, CSCS

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Jackson Mandart is a masters student at George Mason University studying kinesiology. He earned his Bachelor of Science degree in Kinesiology from Geo ...

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Wil King

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Wil King is a Research Assistant at Kennesaw State University, pursuing a Bachelors degree in Exercise Science.

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Ramsey Zaytoun, CSCS

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Ramsey Zaytoun is an accelerated masters student at George Mason University studying kinesiology and holds a certification as a Certified Strength and ...

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Adam Michael Gonzalez, PhD, CSCS,*D, NSCA-CPT, FNSCA

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Adam Gonzalez is an Associate Professor in the Department of Allied Health and Kinesiology at Hofstra University. He earned a PhD in Exercise Physiolo ...

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