As compared with single-set routines, acute studies indicate that performing multiple sets augments the phosphorylation of p70S6 kinase and muscle protein synthesis (MPS), suggesting that higher volumes of training are warranted for maximizing the hypertrophic response ( 3,4).

It is theorized that the volume of training performed in a RT bout-herein determined by the formula: repetitions /Г—/ sets ( 1)-plays a significant role in chronic muscular adaptations such as muscle size and strength ( 2). Resistance training (RT) is the primary exercise intervention for increasing muscle mass in humans. Alternatively, muscle hypertrophy follows a doseвЂ“response relationship, with increasingly greater gains achieved with higher training volumes. 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. Alternatively, while all groups increased muscle size in most of the measured sites from preintervention to postintervention, significant increases favoring the higher-volume conditions were seen for the elbow flexors, mid-thigh, and lateral thigh. Results showed significant preintervention to postintervention increases in strength and endurance in all groups, with no significant between-group differences. Muscle hypertrophy was evaluated using B-mode ultrasonography for the elbow flexors, elbow extensors, mid-thigh, and lateral thigh. Upper-body muscle endurance was evaluated using 50% of subjects bench press 1RM performed to momentary failure. Muscular strength was evaluated with one repetition maximum (RM) testing for the squat and bench press. Training for all routines consisted of three weekly sessions performed on nonconsecutive days for 8 wk. Thirty-four healthy resistance-trained men were randomly assigned to one of three experimental groups: a low-volume group performing one set per exercise per training session ( n = 11), a moderate-volume group performing three sets per exercise per training session ( n = 12), or a high-volume group performing five sets per exercise per training session ( n = 11). The purpose of this study was to evaluate muscular adaptations between low-, moderate-, and high-volume resistance training protocols in resistance-trained men.

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