Tag · 3 articles
training volume
research·8 min read
Minimum Effective Volume for Hypertrophy: How Little Can You Train?
Just 5 sets weekly triggered significant hypertrophy, though 10+ sets grew muscle 35% faster. See the dose-response curve and where the real payoff sits.
hypertrophy·training volume·minimum effective dose
research·9 min read
Velocity Loss Thresholds and Training Outcomes: 10% vs 20% vs 30%
The 2017 Pareja-Blanco study pitted 10%, 20%, and 30% velocity loss thresholds head-to-head, revealing which built strength and which just caused fatigue.
velocity loss·VBT·training volume
research·8 min read
Training Volume Landmarks for Hypertrophy: MV, MAV, MRV Explained
MV, MAV, and MRV sets per week for 9 muscle groups, a 4-week 12-to-18-set progression, and the 20% velocity-loss cutoff that flags MRV.
training volume·hypertrophy·MV MAV MRV