Train Smarter, Not Longer: Research Finds Diminishing Returns in Workout Volume

A new meta-regression analysis from Florida Atlantic University challenges the common belief that more workout volume always leads to better results. The study reveals that when it comes to building strength and muscle, there is a clear point of diminishing returns, suggesting that shorter, more focused workouts can be more efficient than marathon gym sessions.

Key Findings:

• Central Question: The research aimed to determine the optimal number of sets per session for maximizing muscle growth and strength gains, identifying the threshold where adding more work provides little to no extra benefit.
• Strength Gains: For increasing strength in a specific lift (like the bench press), the benefits leveled off very quickly. Just two direct, high-intensity sets per session were found to be highly effective. The study concludes that for strength, increasing training frequency (more sessions per week) is more beneficial than adding more sets to a single workout.
• Muscle Growth (Hypertrophy): Gains in muscle size continued with more volume, but the benefits began to taper off significantly after approximately 11 fractional sets per session. While higher volumes can yield slightly more growth, the returns are minimal and may not be worth the extra time and fatigue for most individuals.
• Direct vs. Fractional Sets: The study distinguishes between “direct sets” (the primary exercise for a target muscle) and “fractional sets” (which include accessory exercises). This highlights that the most targeted work provides the biggest impact, especially for strength.

Conclusion:

You don’t need to spend hours in the gym to make significant progress. The research supports a “less is more” approach that prioritizes intensity and consistency. For strength, a low dose of heavy, focused work is most efficient. For muscle growth, a moderate volume delivers the vast majority of potential gains. This is excellent news for individuals with limited time, as it confirms that training smarter—not longer—is a scientifically-backed strategy for achieving fitness goals.

Mentoring Question:

Considering the principle of diminishing returns highlighted in this article, how could you adjust your current workout routine to be more time-efficient while still effectively pursuing your strength or muscle-building goals?

Source: https://medicalxpress.com/news/2025-06-muscle-gain-strength-smarter-longer.html