Chasing Clarity: Health & Fitness Podcast ERIC HELMS: THE TRAINING VOLUME DEBATE: WHAT ACTUALLY BUILDS MUSCLE LONG-TERM | EP. 199
Jan 21, 2026
In this engaging discussion, Dr. Eric Helms, a researcher and professional bodybuilder, unravels the misconceptions around training volume in fitness. They delve into the latest research, like the 2025 Pelland meta-regression, illustrating the complex relationship between volume and muscle growth. Helms explains why both low and high volume approaches can be valuable, emphasizing the importance of individual needs and recovery. Practical advice on translating research into real-world application is abundant, ensuring listeners gain clarity on optimizing their training for sustained growth.
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Fractional Counting Reveals Curved Dose Response
- Pelland et al. used meta-regression and fractional set counting to model volume continuously rather than binary high vs low comparisons.
- This approach found a curvilinear dose-response with diminishing returns as weekly fractional sets increase.
Diminishing Returns After Mid-Range Volume
- The meta-regression shows diminishing returns: early sets yield larger hypertrophy per set than later sets as volume rises.
- Confidence in model estimates falls markedly above ~25–30 fractional weekly sets.
Follow Volume Efficiency Tiers
- Use volume-efficiency tiers: MEV ≈4 fractional sets; higher efficiency at 5–10 and 11–18 sets; returns fall above these ranges.
- Prioritize adding sets in the efficient bands before chasing very high weekly volumes.
