Volume vs Intensity for hypertrophy. Do you need it?

Volume vs Intensity for hypertrophy. Do you need it?

When building muscle, athletes and fitness enthusiasts often find themselves at a crossroads: volume or intensity? At The Athlete’s Guild, we understand how critical this decision is for those serious about muscle development. We've broken down the science behind muscle development and both approaches to help you train smarter, not harder, and explored which variable carries more weight in driving hypertrophy. 

Understanding Training Volume

Training volume describes the overall exercise completed during one session or throughout the week. It is typically calculated as sets × reps × weight. However, the scientific community has refined the definition when the goal is hypertrophy. Only sets performed within four repetitions of muscular failure are considered meaningful.

This is a key distinction. At The Athlete’s Guild, we emphasize quality over quantity. Warm-up sets or those done far from failure don’t count toward your hypertrophy-focused volume. If a program prescribes 15 to 20 sets per muscle group per week, it assumes that each set is executed with near-maximal effort.

Decoding Training Intensity

Intensity has two main components: 

  • load selection (the percentage of your one-rep max)

  • effort (how close you train to failure)

While %1RM gives a quantifiable metric, the effort remains subjective. For hypertrophy, the load used is secondary to how hard each set is pushed. Research confirms that training close to failure, regardless of whether the load is light or heavy, effectively stimulates muscle growth.

Volume vs. Intensity: An Inverse Relationship

Volume and intensity are like the two ends of a seesaw. As one rises, the other must fall. Think of a sprinter versus a marathon runner. The sprinter exerts maximum effort for a short duration (high intensity, low volume), while the marathon runner operates at lower intensity for a long time (high volume, lower intensity). The same principle applies to strength training. You can't push maximum weight for many sets and maintain intensity throughout. 

At The Athlete’s Guild, we guide our community to find that balance. Our training philosophy leans on current research, which suggests that volume, performed at the right level of intensity, is the primary driver of hypertrophy.

What Does the Science Say?

Studies comparing different training volumes and intensities consistently show that higher volume leads to more significant hypertrophy, provided sets are taken close to failure. A meta-analysis showed a clear trend: individuals performing over 20 sets per muscle group per week saw better muscle gains than those performing 12–20 sets. The higher-volume group demonstrated superior results, even when comparing high volumes, like 45 vs. 24 weekly sets.

However, not every muscle group responds the same. Muscles like the quadriceps can handle more volume than smaller groups like the biceps, which are taxed indirectly during compound movements like rows and presses. We also guide our athletes on consuming their nutrition for the best results.  At The Athlete’s Guild, we customize training plans, considering muscle-specific volume tolerance. 

Does Intensity Still Matter?

Yes, but with context. Training with high effort, regardless of the load, stimulates growth. Whether lifting 60% or 80% of your 1RM, the key is to push each set to near failure. Very light loads (below 30% of 1RM) may fall short, even if sets are taken to failure. While intensity matters, the studies are clear: volume becomes the deciding factor for muscle growth once effort is controlled.

The Athlete’s Guild recommends focusing on training volume first and using intensity to complement, not dominate your hypertrophy protocol.

How to Add More Volume to Your Routine

Increasing training volume doesn’t mean doubling your gym time. At The Athlete’s Guild, we suggest the following efficient strategies:

  • Increase Weekly Sets: Gradually bump the number of sets per muscle group, ensuring they remain high effort.

  • Add More Exercises: Target muscles from different angles using a variety of movements to ensure full fiber recruitment.
    Boost Frequency: Train each muscle group more than once weekly to spread the volume and improve recovery.

  • Use Advanced Methods: Techniques like drop sets and rest-pause training can help accumulate more volume in less time.

Pro Tip from The Athlete’s Guild:

Instead of doing 10 sets of the same exercise, opt for 5–6 exercises with 3–4 sets each. This increases volume and targets the muscle more completely.

Support Your Training with the Right Gear

The Athlete’s Guild is more than a brand; it’s a lifestyle built around consistency, commitment, and community. To help you stay focused, comfortable, and motivated during every workout, we’ve designed high-performance gear and apparel that suits every need:

Takeaway: Volume Reigns Supreme

When comparing volume vs. intensity for hypertrophy, the answer is clear. High-volume training consistently outperforms low-volume, high-intensity approaches in driving muscle growth, as long as the effort per set remains high. At The Athlete’s Guild, we prioritize structured, volume-driven programming that respects scientific principles while accommodating individual needs.

Looking to build a physique that stands out? Focus on controlled volume, intelligent progression, and well-distributed effort. Contact us now because, at The Athlete’s Guild, your results are built one high-quality set at a time.