Is Your Workout Focused on Fatigue Instead of Results?

More sets, more reps, more volume—but are you actually building more muscle?

A new study suggests that increasing training volume doesn’t always lead to better results. In fact, you might just be making yourself more tired instead of stronger.

More Volume ≠ More Muscle

This study examined trained individuals—not beginners—because experienced lifters respond differently to resistance training. Participants were split into three groups, each following the same lower-body workout program:

1️⃣ Control Group – 12–14 sets per muscle group per week
2️⃣ Moderate Volume Group – 30% more sets than the control
3️⃣ High Volume Group – 60% more sets than the control

After 8 weeks, the results were surprising:

✅ All three groups saw similar muscle growth, regardless of volume
✅ The control group (doing fewer sets) actually gained more strength, with a nearly 20% increase in their squat 1-rep max

The Hidden Problem: Junk Volume

More sets may feel productive, but pushing past a certain point leads to diminishing returns. The more fatigued your muscles become, the less effectively you can recruit motor units—the key drivers of muscle growth.

This is where junk reps come in: extra sets that don’t contribute to growth but drain your energy, prolong recovery, and increase the risk of burnout.

The study ensured intensity remained high by training 1–2 reps shy of failure and splitting the total work across two weekly sessions to maintain quality while avoiding excessive fatigue.

Train Smart, Not Just Hard

Chasing soreness and endless reps isn’t the key to better results. Instead, focus on optimal intensity and strategic programming.

💡 For most people, 8–12 sets per muscle group per week is enough to maximize growth, with some individuals benefiting from up to 20 sets. The key is finding the right balance between stimulus and recovery.

If your workouts leave you constantly exhausted but not seeing progress, it’s time to train smarter, not just harder.