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<blockquote data-quote="BigTex" data-source="post: 235110" data-attributes="member: 43589"><p>Let me add science to the picture.</p><p></p><p>[URL unfurl="true"]https://www.sciencedirect.com/science/article/pii/S2095254621000077[/URL]</p><h3>Conclusion</h3><p>Training to muscle failure does not seem to be required for gains in strength and muscle size. However, training in this manner does not seem to have detrimental effects on these adaptations, either. More studies should be conducted among older adults and highly trained individuals to improve the generalizability of these findings.</p><p></p><p>How about optimal volume? </p><p></p><p><strong>Conclusions: </strong>Marked increases in strength and endurance can be attained by resistance-trained individuals with just three 13-min weekly sessions over an 8-wk period, and these gains are similar to that achieved with a substantially greater time commitment.<strong> Alternatively, muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.</strong></p><p>[URL unfurl="true"]https://pubmed.ncbi.nlm.nih.gov/30153194/[/URL]</p><p><strong></strong></p><p><strong>Is 10 set really a waste of time?</strong></p><p><strong></strong></p><p><strong>Discussion</strong></p><p>Beyond the observed supplementation effects, a unique finding of this investigation is the apparent dose-response relationship observed between RT volume and LBM changes corrected for alterations in ECW (Figure <a href="https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full#F6" target="_blank">6</a>). It has been suggested that a positive relationship exists between RT volume and skeletal muscle hypertrophy up to a certain volume threshold (<a href="https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full#B32" target="_blank">32</a>). A recent meta-analysis by Schoenfeld et al. (<a href="https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full#B14" target="_blank">14</a>) demonstrated significantly greater hypertrophic responses after completion of 10 sets per week of a resistance exercise emphasizing specific musculature compared to <5 sets per week. However, others have suggested that a plateau in the hypertrophic response exists beyond select RT doses (<a href="https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full#B33" target="_blank">33</a>). Our data indicate no clear plateau in RT-induced muscle mass increases when RT volumes are increased from 10 sets of 10 repetitions at 60% 1RM per exercise per week up to 32 sets per week, and this interpretation stems from the significant increases observed in DXA LBM from weeks 1 to 3 and 3 to 6. </p><p></p><p><strong>Conclusion</strong></p><p>.......suggesting that ~20 sets per exercise per week may approach a maximal adaptable volume in younger resistance-trained men.</p><p></p><p>[URL unfurl="true"]https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full[/URL]</p><p></p><p>In summing up the literature to date, the one thing that appears clear is that volume plays a fairly prominent role in maximizing growth, but nevertheless significant hypertrophy can be obtained at fairly low volumes.</p></blockquote><p></p>
[QUOTE="BigTex, post: 235110, member: 43589"] Let me add science to the picture. [URL unfurl="true"]https://www.sciencedirect.com/science/article/pii/S2095254621000077[/URL] [HEADING=2]Conclusion[/HEADING] Training to muscle failure does not seem to be required for gains in strength and muscle size. However, training in this manner does not seem to have detrimental effects on these adaptations, either. More studies should be conducted among older adults and highly trained individuals to improve the generalizability of these findings. How about optimal volume? [B]Conclusions: [/B]Marked increases in strength and endurance can be attained by resistance-trained individuals with just three 13-min weekly sessions over an 8-wk period, and these gains are similar to that achieved with a substantially greater time commitment.[B] Alternatively, muscle hypertrophy follows a dose-response relationship, with increasingly greater gains achieved with higher training volumes.[/B] [URL unfurl="true"]https://pubmed.ncbi.nlm.nih.gov/30153194/[/URL] [B] Is 10 set really a waste of time? Discussion[/B] Beyond the observed supplementation effects, a unique finding of this investigation is the apparent dose-response relationship observed between RT volume and LBM changes corrected for alterations in ECW (Figure [URL='https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full#F6']6[/URL]). It has been suggested that a positive relationship exists between RT volume and skeletal muscle hypertrophy up to a certain volume threshold ([URL='https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full#B32']32[/URL]). A recent meta-analysis by Schoenfeld et al. ([URL='https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full#B14']14[/URL]) demonstrated significantly greater hypertrophic responses after completion of 10 sets per week of a resistance exercise emphasizing specific musculature compared to <5 sets per week. However, others have suggested that a plateau in the hypertrophic response exists beyond select RT doses ([URL='https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full#B33']33[/URL]). Our data indicate no clear plateau in RT-induced muscle mass increases when RT volumes are increased from 10 sets of 10 repetitions at 60% 1RM per exercise per week up to 32 sets per week, and this interpretation stems from the significant increases observed in DXA LBM from weeks 1 to 3 and 3 to 6. [B]Conclusion[/B] .......suggesting that ~20 sets per exercise per week may approach a maximal adaptable volume in younger resistance-trained men. [URL unfurl="true"]https://www.frontiersin.org/articles/10.3389/fnut.2018.00084/full[/URL] In summing up the literature to date, the one thing that appears clear is that volume plays a fairly prominent role in maximizing growth, but nevertheless significant hypertrophy can be obtained at fairly low volumes. [/QUOTE]
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