Ok, let’s finish this thing up. So far I’ve looked at the 7 current studies (as of this article’s writing in October of 2018) in often excessive detail in Part 1 and Part 2 and now it’s time to put them all together to see how training volume and muscle growth relate.
The Studies
As noted in Part 1, I’m throwing the Radaelli paper into the trash. I consider the results too random and nonsensicial to be worth considering. You can agree or not and that’s fine.
There is simply no world where growth in triceps in beginners doesn’t start until 45 sets per week but 18 sets for biceps is effective and where LBM gains are higher for calisthenics than low-volume weight training. So it’s out. Agree or not, I put my reasoning up front and looked at it in detail to explain why I think it’s garbage so it wasn’t just a hand-wave like most would do.… Keep Reading