Smart Training: Less Is More for Building Muscle and Strength, Say Researchers

As summer approaches and many aim for a fit, beach-ready body, recent findings suggest that achieving muscle growth and strength doesn't require endless hours in the gym. Researchers from Florida Atlantic University have discovered that a smarter, more efficient approach to training can lead to significant gains without prolonged workouts.

The key factors in effective training are volume—the total number of sets performed—and frequency—how often a specific muscle group is targeted each week. Although many workout routines promise rapid results, limited scientific evidence addresses how much work is truly necessary per session. Finding the optimal balance is especially crucial for those with busy schedules or concerns about fatigue.

To clarify these questions, FAU exercise science researchers conducted a pioneering meta-regression analysis—examining multiple existing studies—focused on how session volume impacts muscle hypertrophy and strength. Their analysis delved beyond simple set counts, categorizing sets based on their direct or indirect targeting of the muscle being evaluated. For example, a bench press directly tests chest strength, whereas accessory exercises like triceps extensions are considered indirect but still contribute.

The study also highlighted how different measures of training volume influence outcomes. Whether all sets are counted equally or weighted based on their relevance to the targeted muscle significantly affects the results. The findings can help athletes, trainers, and everyday gym-goers craft more personalized and effective training routines.

Most notably, the research introduces the concept of the Point of Undetectable Outcome Superiority (PUOS), indicating where additional training no longer produces meaningful improvements. For strength development, just one to two high-intensity sets per session—particularly when lifting above 80% of the one-repetition maximum—can be sufficient for beginners and even intermediate exercisers.

Furthermore, increasing session volume up to around 11 fractional sets can enhance muscle growth and strength, but gains taper off afterward. Excessive volume may lead to fatigue and diminished returns, implying that more is not always better. As the research emphasizes, aiming for shorter, focused workouts with strategic intensity—and increased frequency—can be more beneficial than lengthy gym sessions.

The study also confirms that even minimal training, when performed regularly with heavy loads, can produce noticeable strength improvements. This supports a 'less is more' approach, especially valuable for those with limited time or who prefer high-efficiency routines.

According to senior researcher Dr. Michael C. Zourdos, the findings challenge the notion that more training volume automatically equates to better results. Instead, they advocate for smarter workout design that prioritizes quality over quantity, helping individuals achieve their fitness goals efficiently without unnecessary time investment.