Does More Volume Always Mean More Gains? | Educational Video | Biolayne

Volume Video:
High volume training study: pubmed.ncbi.nlm.nih.gov/37796222
Other studies cited: pubmed.ncbi.nlm.nih.gov/27433...
Volume increases may be individual: pubmed.ncbi.nlm.nih.gov/31868...
Volume increases should be individualized: pubmed.ncbi.nlm.nih.gov/32108...
This article also super helpful: weightology.net/the-members-a...
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[@carlosjosejimenezbermudez9255]

Few people accept their biases and fewer do so publicly. Props to you!

[@RonyD2]

You have to balance minimum effective volume for growth and maximum recoverable volume. More sets will net more results, up to a point. Recovery ability will dictate how much volume. How to tell? EXPERIMENT!

[@davidkymdell452]

Experiment!? How dare you.....people want answers NOW lol

[@kimdecker8901]

Videos like this are literally the best of Dr. Layne. He's doing a public service here! Thank you for carrying the torch for science!

[@srleplay]

I have no clue why "As many sets as you can recover from" still isn't clear to some people

[@kban77]

People want quick fixes and hope they don’t have to work hard. Or people work too hard until they burnout

[@kristijan8518]

Because fatigue and recovery isn't black and white. You don't have a HUD display with a scale "fatigue: 64%". What "fatigued" is to one person can be a normal day to someone else.

[@BrodeyDoverosx]

10/20 life ftw

[@diegohidalgo9088]

I don't think you really understood what was explained here

[@hippystyle6551]

Exactly. I discovered this real quick when trying to practice the Mike Mentzer philosophy. I went in for a second set and after 2 reps I stopped and said f#!k this and stopped. I went so hard on my first set I literally couldn't perform a second set, therefore I achieved the set volume I needed. Just repeat it every few days whenever I'm not sore or just feeling good about whatever split I'm doing that day.

[@MohamedFathy-ii9lx]

00:00 Intro 00:55 What's the Focus of This Study 01:03 Layne’s bias! 03:31 Clarifying Volume 04:38 What Was Examined in This Study 05:19 Findings 07:29 Correcting Some Misconceptions for Clear Understanding 08:50 How Does This Study Fit with Other Data 11:12 The Relationship Between Rest Time and Maximum Anabolic Set Number 12:09 Conclusion 17:20 Biolayne Workout Builder!! I'm a big fan of you Layne!! You've inspired me to discover my passion for nutrition, and I've even earned a certificate in the field.

[@mdhironbhuiyan]

Honestly if you can hit 20+ hard sets for multiple muscle groups per week as an average Joe, all power to you.

[@TheUnQuake]

4 THE AL-GORE ITM

[@deanstephens3163]

Me too

[@mrwrong2815]

Al Gore rhythm

[@franciscogutierrez3621]

PHuck al gore

[@buttsexandbananapeels]

Al Gore dropping four on the floor. He’s back in beige, baby!

[@tomtraynor5384]

The average human with a full-time job, family/kids with dry cleaning to pick, laundry and house/yard cleaning, errands to do and kids to transport has about ONE free hour a day to do what THEY want/can do. 50 sets a week for A--ONE--body part/body area ain't happening. Wonder if many people will listen to this and think: "Why bother with any of it? I don't have TIME for all that.".

[@gaijinhakase1575]

Can’t agree enough! As a young single man I did crazy volume, switching with high intensity, every program you can think of. In my 30s with kids and a demanding job? Push-pull split hitting each part 2x/week is my limit.

[@SinisterSkip]

The question imo is: HOW MUCH more muscle thickness did people get from doing 50 sets instead of 10? Likely, there's significant diminishing returns when cranking up the volume over 10 sets a week. If I can make say, 70% of my optimal gains, with only 20% of the volume (10 instead of 50 sets), I'll do 20%. Way more efficient in terms of time investment. Time is limited in this life and most of us will never set foot on that stage. Also, you'll likely have a lower injury/ chronic inflammation risk and less nervous system taxation (being shitfaced for the next 12-24h) doing 10 sets a week. Random numbers: 5 times less work for, say, 70% of the gains: I'll take the deal.

[@mementomori29231]

Very true. Also have to consider tendon health and recovery. Tendons may not keep up with the strength gains and cause injury over time.

[@grapeshot23]

Some of the best fitness content on the web. We all owe you a huge thanks

[@sxhrgvs]

Really interesting Layne. Thanks. Do more of these. Really helps us to understand some of the newer research. Thank you.

[@danielptfitness6390]

Thank you for these videos, in the fitness industry these days we definitely need more people like you , keep it up !

[@chowzisiong7800]

Solid analysis once again. I very much appreciate the lifestyle caveats part especially.

[@ChitWhitly]

Awesome stuff. I enjoy how you always try and approach with science first.

[@Samson484]

Just got done with a deload. This video couldn’t have come out at a better time.

[@OGgrinder]

This breakdown was next level!

[@geminierica4077]

Loving that shirt!! And great info as always Layne

[@craiger2399]

I appreciate your videos and perspective!

[@utubebrowseupload]

This was a really good one Lane 👍

[@ParvParashar]

Excellent video! 🙏

[@BigJawnMize]

Good advice...save tools in the tool box to use when you stall in progress.

[@kevinlopes548]

Great video!!

[@bigal6114]

For the algorithm. Layne is always informative and funny.

[@davidozimec9303]

Thank you Layne, for being a positive influence in the absolutely insane landscape of nutrition, especially in this day and age. Been following you since the early 2000's and you've only gotten better. Keep it up I think I've learned more from you than anyone else online, save for maybe John Jewett.

[@pelonete5000]

Ask Tom Platz , Lee Haney , Dorian Yates and Nick Walker what happened when all of them reduced the volume drastically. Is more volume is best, the why not , as a professional , workout 8 hours daily ??? The only way to grow is get the right stress and rest to let the grow process take place, either you are on PEDs or not . With PEDs, your body can handle more of everything but the basis are the same.

[@tsdelosa]

Absolutely loved this video and the breakdown on the study! This is why all us meatheads love you Layne!

[@Anusdeur]

This is a great clip with a lot of information in it. Thanks for highlighting this study 🙏🙏🙏

[@leewitt55]

Layne's products are outstanding!

[@JuicyOcelot]

I would have a total nerdgasm if you did a podcast with Mike Israetel about programming workouts and performance nutrition and recovery

[@Axelcat11]

Great as always

[@uhsemehicieronlas3]

this was a very good video! Thx!

[@ivanh3]

Just re-defining volume makes this video awesome. I was definitely in the sets x reps x weight camp. Number of "hard" sets makes much more sense to me. Thanks!

[@gregoryeasterling]

I'm here for the algorithm. Great video!

[@westfieldartworks8188]

Im a VERY LOW volume HIT lifter; 1 hard set per body part per week. In the 1970's, I did 32 sets per body part per week. Ive had success with both approaches,...but something tells me the new research data is probably correct. That said, I would not today ever do 32 sets per week of Arms or Shoulders, as both Chest and Back training already hit the arms in so many ways. But for the larger muscle groups: Chest, Back, and Legs,....back to high volume is an interesting propositon. Thank you.

[@andrel5234]

Awesome info

[@lennonptpaul]

Great video.

[@SEAKPhotog]

I know for me (natty, 60 years old, gym rat for decades), my muscles respond best to higher volumes. Unfortunately, my elbown and bicep tendons (which I destroyed while rockclimbing in my 20s and 30s) can't keep up with lots of continuous volume so I'm trying cycling between high and medium volumes every 6 or 8 weeks. So far, so good but we'll see.🤞🏼

[@gokukakarot1855]

Layne explains research papers the best. Wa

[@RLeeErmy]

Thanks V-Shred for another great video! Just a comment and a like for the algorithm!

[@NinaT940]

I have never ever understood P value until now. Thank you for keeping it simple and relevant for my level of understanding 💡💡💡

[@TheMasterfulcreator]

He actually didn't quite get it right. A .05 p value does not mean there's less than a 5 percent chance of the null hypothesis being true. It means there's less than a 5 percent chance that we observed the data we did given that the null hypothesis is true.

[@shoulung6203]

I appreciate you talking about age and effect on recovery; I've definitely felt my recovery drop in my late 40s. Was there any indication of what PEDs/supplements/diet was used in these studies?

[@JerryCorreia76]

Most of the audience might not have the time commitment to increase their volume and spend extra hours in the gym. I, for one, am going for 80% of the results with 20% of the volume using higher intensity.

[@Waywardbiscuit]

Extra volume doesnt have to mean hours more in the gym. Do enough to maintain your strongest areas. ( chest 1 day a week vs 2 days) Now add the subtracted volume from your chest to your lagging muscle groups (legs, back) Now you are spending the same time in the gym while adding volume to a muscle group

[@microondasletal]

​@@WaywardbiscuitYeah, but that's not extra "total" volume. You're increasing the volume of certain body parts by the detriment of other muscle groups. If you want more total volume, you do have to spend more time in the gym. That or simply perform it faster. Either way, more total volume comes at a cost.

[@robertdipietro991]

@@microondasletal Exactly, and if you perform it faster, the sets are not nearly as productive because you have to take longer rest periods.

[@Paul-yk7ds]

I think drop sets and "myo rep" sets can also add more volume in a very time-effective way.

[@Paul-yk7ds]

​@@microondasletal But the amount of weekly volume needed to maintain muscle is much much lower than to build it initially. For most guys, I think hitting a muscle once per week will still maintain it roughly where it is. So it's not to "the detriment" of those muscles to decrease their volume a bit (or at least not majorly so)-they are just in maintenance while you focus on growing some other key muscles. I think Layne discussed this in another video on volume.

[@ixangusxi]

As is often the case, total agree.

[@user-nw8on6jr7c]

I love this layne

[@michaeljosephlee]

Thank you for these excellent educational videos! My main takeaway is that this study and the general trend in literature suggests that higher volume (i.e., more 'hard sets' near failure with 2 RIR) seems to be beneficial for both hypertrophy and strength, and may potentially be used as a variable for progressive overload with sufficient R&R.

[@p7reston777]

Great video!! I wonder what calories played a factor, Maintainence calories? Surplus calories in both groups?

[@thomasdominguez3649]

Thank you

[@isaacroberts7752]

I'd love to see a video from you on isometrics.

[@bultvidxxxix9973]

13:40 Actually for me its the other way around. I plan 4 hours per workout, but 1 of that is just travel time and it includes changing cloths, showering, and so, so probably about 2.5 hours pure training time. If I'd do just 60 minute sessions, I would still need to get to the gym and shower and such, so it would still take me 2.5 hours, but less than half of that time is actually productive. Also my gym is always crowded during normal hours, so working out also always affects my sleep schedule to some extend. That's why I'd rather have less but longer workouts per week and sometimes even 2 per weekend.

[@davidizenman4130]

I’ve always held that volume and intensity have a relationship. If my volume is lower my intensity needs to be higher, as in training to and through failure. It would make sense to me that If sets aren’t taken to that intensity that more would be better. This also seems to confirm the importance of progressive overload.

[@S7320]

I like this! I've always just gone off of; as long as I can recover, let's do the damn thing!

[@mcfarlac1]

It’s really just about your goals. Maximizing health and longevity is a little bit different from maximizing strength performance and fitness (which requires more volume and intensity and carries a higher risk of injury). Theres nothing wrong with doing a lot of volume as long as you increase volume slowly, stay consistent, and prioritize recovery. I wish Dr Layne Norton explained his back injury in the video. I think deadlift training volume was part of the problem. I could be wrong though and I realize that anyone can get a back injury just from every day life. Another thing that should have been discussed is how much more strength or muscle size is actually achieved with increased volume. One figure showed a plateau beyond 6 sets in a training session if you have +2min of rest. I think the same is probably shown in other studies. I think training a muscle group once or twice a week for 3-6 sets each session is likely optimal for most people. This would probably avoid injury and get good results. And instead of adding training volume just do a mix of walking and Zone 2 cardio or a sport you like.

[@brucejensen3081]

You can lift weights for your zone 2 cardio. It would certainly get your sets up, and help you recover from your heavy ass lifting. Me personally I would rather 30 minutes of heavy lifting every second day and do jobs at nearly zone 2 cardio for like 5hrs a day

[@oldnatty61]

Nice T-shirt!

[@Kelsey049]

From personal experience, when I try to do super high volume work, 90% of my sets are half assed because I’m subconsciously trying to save energy for the rest of the workout. When I do a mid-lower volume, I wreck myself and hit true failure more often. More of a mind issue than physical, but like he said, you gotta do what works for you

[@CancelledPhilosopher]

More work equals more results? Crazy.

[@byNetak]

very nice !! You are a DoctoR ?

[@ryanshigley7595]

great vid. i hate the results for my own personal biases :)

[@gregoryeldridge3364]

Your the GOAT.

[@Vincent-fv1ch]

Stay strong guys! When intensity increases volume and frequency has to go down. Why would junk volume far from failure trigger a response from your muscles? and if you do all sets to near musculature failure, it will create a too deep hole on you recovery ability. What most natural lifters fail to realise is not understanding that steroids are basically "recovery enhancers" and allow you to recover faster and train more frequently.

[@brucejensen3081]

I guess on your recovery days you could do lots of really light sets for some blood flow

[@robbiemoir929]

​@@brucejensen3081You could... If you have time, and don't have a real job like Mr Norton 😏😂

[@robbiemoir929]

Correction - 'Dr. Norton'

[@86Dynamix]

Why would volume and frequency need to go down when intensity increases? I have been doing 5 sets of 5 reps for both bench press, close grip bench press and deadlifts every 48 hours and I'm gaining literally 2.5kgs every workout for the last few weeks.

[@BrodeyDoverosx]

@@86Dynamixbecause you lose neural drive capacity as you increase intensity.

[@YouTrolol]

I made a spreadsheet to track my volume, with the whole weight times reps times sets. What it does is takes the last workouts volume and find the next highest volume based on predefined desired weight, reps, and sets (so pullups, 0-40 additional pounds, reps, 6-12, sets, 3-6) Overall progress is slow but steady. I've doubled my total volume from when I was lifting heavy and actually feel sore the next day and need recovery.

[@DrJTPhysio]

Physiological significance > statistical significance all day. I will always bring that up in my discussion section, if applicable.

[@FerintoshFarmsPhotography]

My bias is biolayne.

[@MrWarneet]

Even when you're old like me - 66, higher volume gets better returns.. Each body group twice / week only @ this stage seems to be the sweet spot.

[@TheKoog97]

For the muthafuckin algo

[@MrCohernandez]

Thanks Layne, great explanation! You're a crack

[@jf9458]

convinced he’s wearing this shirt as part of a randomized control trial

[@robbiemoir929]

For the algorithm! 💪🏻

[@MigueWell]

For me 12 sets per body part per week is enough, since I train very very hard, all if not almost all set to failure, with full range motion for 4-6 weeks, and 1 week for deloading, but maybe If I wasn't natural, I could workout even more, but yeah, depends on the person, diet, intensity, drugs, etc.. and what science says too. Best

[@GuaridoNutri]

Layne i'm in a similar situation, have to drastically bring up quads.. how would you approach the weekly sets increases? 2-3 sets per week? or according to recovery

[@londonhottt]

When cutting 3 sets on heavy compounds when bulking can increase it to 4-5 sets due to greater recovery . Small isolation movements you can do 4-5 even when cutting because they’re easier to recover from. Simple.

[@garkeiner2342]

Question reg. your app: Does it allow to set a time limit (say, starting from 20 minutes) on workouts (possibly compensated by adding more days per week)?

[@Bombsuitsandkilts]

Not to be the "soviet" guy, but the studied this a lot and it's a lot like what you said, it's not the high volume in a vacuum it's the increase in volume over time or progressive overload.

[@ho2673]

Recovery is key

[@thetroothhurtz]

The neck on that shirt is more blown out than a frat mattress LMAO

[@nikosrosos5180]

I was talking for hard sets as meaningful volume years back ,as high as you can hundle is the answer you test you record you proceed ,keep the pump keep high effort dont waste time between sets stay focus hit the muscle and leave

[@Tuckemran]

I’ve lost my mind… in the comments.

[@ThingsYoudontwanttohear]

I thought the fact that rest times greater than 2 minutes have so much influence on required training volume is very interesting and quite unexpected. This relationship is likely very different in isolation exercises compared to in hard compound exercises. Reps per set might also matter a ton. Doing compound exercises to 2RIR on 8RM for many sets with 2 minutes (or less) rests is much easier to do than the same with 20RM. I am not sure with what RM they trained in the study.

[@Dan14833]

Why did it take me so long to realize you sound like Charlie Day from It’s Always Sunny.

[@twangycake]

30 sets does sound insane when I compare that to my own training, where I can make progress with / recover from just 8-10 hard sets of quads. Though I do everything Israetel full ROM style with accentuated bottom position/stretch etc.

[@TunnelVisionAthletic]

track your own volume and measurments, see what works and doesnt

[@1xavi2]

56 sets per muscle per week, got it. Thanks Layne

[@dubai_fitness]

Can you clarify what you said about rest periods and it’s effects

[@dubai_fitness]

@@georgewashington3619 yer I was distracted while the video was playing. I rewatched it and understood it quite clearly. Thank you anyway brother

[@sethdunn96]

Regarding the increased volume you did for your legs. Maybe at the time and your age, it wasn't a factor. But did you notice issue with joints/joint pain? How did you compensate for it if you did?

[@Hambone3773]

In music more gain equals more volume

[@jjschnabel6436]

I wonder if this study is actually saying more about the control group than the experimental group: An unchanging volume is not an efficient way to grow.

[@kris738]

How does this work with kettlebell training? Trying to increase my long cycle weight and reps. It's a chore and requires a lot of volume. And like you said, 2-4 hour sessions not practical

[@thernius5786]

Is time under tension worth anything at all?? (I.e slower movements). Are there studies that have analyzed this?

[@charlestowers4526]

for the algae rhythm

[@JaxxedGaming]

How would you achieve 20 sets per eeek if you have the freedom of two a day, or 6-7 days a week split?

[@weich1q2w]

1) Person experience isn't bias, it's just personal experience. If higher sets/reps works for you then it works, simple as that - but that's only for you 2) Why are people still talking volume in regards to hypertrophy? Literally, the end goal should be hitting a muscle group 2-3x a week at least; with the end goal of each workout to be "pumped" THAT'S IT. All the sets and reps shit is worthless. I have had workouts where I needed more volume to reach the end point, other days when I didn't need as much. It varies with the exercise selection and how recovered you are. Yes doing more reps/sets increases the probability of you reached that pumped state, but in reality it's a function of weight x reps x mind body muscle connection (aka activation) = pump. The more you do an exercise the higher chance you have of building the mind/body muscle connection (this greatly diminishes if your focus is lifting the weights instead of feeling the muscle contract, and then extend out - very important). This is harder to do on squat (because the ego wants you to lift more) but easier on machines. Do the compound, finish on the machine 3) The stuff about strength makes perfect sense

[@PJayfour]

Can someone explain the differences between what he means by low responders and high responders? What does it mean for how they would train? Thanks

[@Dylaniated]

This study was only for lower body... Would we expect the same volume dynamics for upper body? does it depend on muscle fiber thickness?

[@user-cq8wn1ke5v]

HIT is the best method for building muscle. Your genetics is responsible for how much muscle you can put on.

[@orbifold4387]

It is because high volume reduces lactate concentration and perceived stress over time, which in turn allow you to do your high intensity workouts at even higher intensities? Or something else?

[@aligalal8095]

"For the algorithm" -Aragorn

[@xntumrfo9ivrnwf]

I’m planning my next training block to include 500 weekly squat sets and 800 weekly sets of curls

[@davidkymdell452]

Gotta pump those numbers up. 1000 sets minimum for legs

[@bobbyventon5015]

FTA guys and gals! 💪

[@cjcobracommander84]

I've made way more progress doing 1 rep sets with 90+ min rest between sets than I have on any high volume training program. That's me personally. The more volume I did the more injuries I started accumulating.

[@libertyprime9307]

That doesn't sound crazy for getting stronger especially as a newbie, but it just seems very low volume for hypertrophy.

[@cjcobracommander84]

@libertyprime9307 yeah I figured as much. My joints just don't like volume no matter how high I go in reps. I've always heard that strength proceeds size so I've shifted my focus on strength and just accepted whatever incidental hypertrophy is gained along the way.

[@Mark-nm6zw]

I just can't wrap my head around 50 hard sets a week right at the end, how the heck did these guys recover? 10 hard sets and I'm tender the next few days, these guys must have been doing double that!

[@ximbor1866]

Because they train like soft little wimps with more reps in reserve than they think. Easy to do 50 sets when you train like a baby.

[@craigchavira7381]

@@ximbor1866 they all had at least 5 years of training already, and they all could squat 315lbs.

[@chrisbeerad8835]

I get a response to if for about 5 weeks then it seems to just create niggling injuries . Could be an age thing who knows i cant figure it out .