Not Seeing Any Gains?

⚡If you are not seeing results when training, a higher training volume could be the solution to your problems.

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📊In this study, 85 older individuals commonly referred to as "hardgainers" (people who do not gain muscle as easily due to lack of response to training), trained one leg with 1 set per exercise and the other leg with 4 sets per exercise.

After 10 weeks, it was observed that 85% of the participants did not see results with the low training volume program. However, results were observed with the high volume training program.

🏋️It was concluded that a greater volume of training in strength sessions can mitigate the lack of response to training in older adults.

Although some improvement in the muscle mass of the study subjects was observed, these were older adults, so more studies are needed to verify which populations this information can be applied to.

✅On the other hand, 15% of subjects in the study did not see an improvement, but a worsening in muscle hypertrophy, so it is important to make sure of the key points mentioned in the last slide before applying changes to your routine and to make sure you're recovering well after training.

👉 What is training volume? It is the product of repetitions x series x weight. You can increase the total volume by modifying any of these variables.

⬆️Increasing volume is the last recommended step if you're not seeing results, so first make sure you're getting enough sleep, eating, training, and resting.

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