Tiger Fitness
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Mark Lobliner just dropped a reality check on the whole "low volume is better" trend. In his new video, "The TRUTH About Training Volume – Why More Sets = More Muscle!", he calls out today's minimalist influencers pushing the idea that a few hard sets are all you need for maximum growth. According to Mark, that's half-truth at best — and complete bulls**t if you're chasing elite results.
Here's the real breakdown:
More volume equals more muscle. Study after study proves it (Scoenfeld 2019, Krieger meta-analysis, Hammerlin 2021). Sweet spot? 12–20 sets per muscle per week, not 4–5 like the "science guys" are pushing.
Hard sets still matter. You better be training to near or true failure. But just doing a few hard sets and quitting early leaves massive gains on the table.
All top-level bodybuilders use volume. Natural or enhanced — Arnold, Ronnie, Dorian... even programs like 5/3/1 use built-in volume.
More sets = longer muscle protein synthesis response, more satellite cell activation, and better hormone spikes (GH, IGF-1, testosterone) especially if you're natural.
Pump matters. No matter what the lab coats say, real-world lifters know blood flow, nutrients, and volumization all aid growth.
Practical advice from Mark:
Beginners: 8–12 sets per muscle per week
Intermediates: 12–16 sets
Advanced lifters: 16–22 sets
Periodize your volume and manage fatigue — don't be a dummy and crush yourself without recovery.
Track your weights and sets to make sure you’re progressing over time.
Final takeaway: Intensity is king, but volume is the kingdom. Don't fall for the lazy "train less, gain more" hype if you want serious results.
If you want the full article and all the cited studies, Mark posted it in the video description.
Here's the real breakdown:
More volume equals more muscle. Study after study proves it (Scoenfeld 2019, Krieger meta-analysis, Hammerlin 2021). Sweet spot? 12–20 sets per muscle per week, not 4–5 like the "science guys" are pushing.
Hard sets still matter. You better be training to near or true failure. But just doing a few hard sets and quitting early leaves massive gains on the table.
All top-level bodybuilders use volume. Natural or enhanced — Arnold, Ronnie, Dorian... even programs like 5/3/1 use built-in volume.
More sets = longer muscle protein synthesis response, more satellite cell activation, and better hormone spikes (GH, IGF-1, testosterone) especially if you're natural.
Pump matters. No matter what the lab coats say, real-world lifters know blood flow, nutrients, and volumization all aid growth.
Practical advice from Mark:
Beginners: 8–12 sets per muscle per week
Intermediates: 12–16 sets
Advanced lifters: 16–22 sets
Periodize your volume and manage fatigue — don't be a dummy and crush yourself without recovery.
Track your weights and sets to make sure you’re progressing over time.
Final takeaway: Intensity is king, but volume is the kingdom. Don't fall for the lazy "train less, gain more" hype if you want serious results.
If you want the full article and all the cited studies, Mark posted it in the video description.
