To build muscle and gain strength, researchers say train smarter—not longer

Summer is here, which means it’s time to work on that beach-ready body. However, a recent study from Florida Atlantic University suggests that when it comes to building muscle and gaining strength, less may actually be more.

The research conducted by FAU’s exercise science researchers focused on determining the optimal training volume per session to maximize muscle growth and strength gains. This meta-regression analysis looked at existing studies to identify the point at which adding more sets in a single session becomes counterproductive.

The study found that the number of sets per session, as well as the way training volume is measured, play crucial roles in determining the effectiveness of a workout. By categorizing sets into direct (targeting specific muscles) and indirect (accessory exercises), the researchers were able to pinpoint the most effective types of sets for muscle growth and strength gains.

The results showed that for strength gains, one to two high-intensity sets per session can lead to significant improvements, especially when lifting heavy loads. On the other hand, for muscle growth, up to around 11 fractional sets per session can be beneficial, but beyond that point, the gains become minimal and inconsistent.

The concept of the Point of Undetectable Outcome Superiority (PUOS) was introduced to highlight the threshold beyond which additional training volume is unlikely to yield meaningful improvements. This emphasizes the importance of balancing training volume with factors like recovery time and fatigue.

The researchers also emphasized the importance of training frequency over session volume, suggesting that shorter, more frequent sessions may be more effective for building strength. They concluded that a “less is more” approach, focusing on intensity and consistency rather than long gym sessions, can lead to real progress.

While the study provides valuable insights for designing short-term training programs, the researchers acknowledge that individual needs and long-term strength development may require different approaches. Nevertheless, the findings offer a benchmark for using training volume efficiently and highlight the potential drawbacks of excessive training.

In conclusion, the research from Florida Atlantic University challenges the notion that more volume always equals more gains. By training smarter, not longer, individuals can achieve meaningful improvements in muscle growth and strength without sacrificing time or energy.