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Training volume has become one of the most misunderstood and oversimplified topics in fitness.
Over the last few years, there’s been a strong push toward low-volume training. It’s often framed as more efficient, more recoverable and even superior for long-term muscle growth.
And while that idea sounds appealing, especially if you’re short on time, the science tells a more nuanced story. In this episode, I’m joined once again by Dr. Eric Helms to break down where the training volume research actually stands as we move into 2026.
WE COVER:
• THE LATEST TRAINING VOLUME RESEARCH, INCLUDING THE 2025 PELLAND META-REGRESSION
• WHY THE LOW VOLUME VS HIGH VOLUME DEBATE IS A FALSE DICHOTOMY
• WHAT THE HYPERTROPHY LITERATURE ACTUALLY SHOWS ABOUT DOSE-RESPONSE & DIMINISHING RETURNS
This conversation isn’t about doing the most volume possible or the least volume possible.
It’s about understanding what the evidence supports, how training volume actually drives adaptation over time and how to apply it intelligently based on your goals, training age, and recovery capacity.
If your goal is long-term muscle growth, better performance, and sustainable progress, this episode will give you clarity.
WHERE TO CONNECT WITH ME:
Follow Brandon on IG: https://www.instagram.com/brandondacruz_/
Email: Bdacruzfitness@gmail.com
For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiry
Brandon’s Website: https://www.brandondacruzfit.com
My Reading Recommendations:
THE MUSCLE & STRENGTH PYRAMIDS
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