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Training Volume

Training volume refers to the amount of physical work that can be conducted in one session, either by enhancing recovery between sets or increasing the amount of work performed in one set. Supplements that enhance training volume may improve gains from exercise.

Research analysis led by Kamal Patel.
All content reviewed by the Examine.com Team. Published: Jul 5, 2013
Last Updated:

Human Effect Matrix

The Human Effect Matrix looks at human studies (it excludes animal and in vitro studies) to tell you what supplements affect training volume
Grade Level of Evidence
Robust research conducted with repeated double-blind clinical trials
Multiple studies where at least two are double-blind and placebo controlled
Single double-blind study or multiple cohort studies
Uncontrolled or observational studies only
Level of Evidence
? The amount of high quality evidence. The more evidence, the more we can trust the results.
Outcome Magnitude of effect
? The direction and size of the supplement's impact on each outcome. Some supplements can have an increasing effect, others have a decreasing effect, and others have no effect.
Consistency of research results
? Scientific research does not always agree. HIGH or VERY HIGH means that most of the scientific research agrees.
Notes
grade-b Minor Very High See all 3 studies
There appears to be an increase in training volume (overall work performed during a workout) associated with caffeine ingestion relative to placebo, extending to both weightlifting and anaerobic cardiovascular exercise
grade-b Minor Moderate See all 10 studies
There might be an increase in work output conducted in tests that are anaerobic (high intensity) and associated with metabolic acidosis ('the burn') but may not extend to other contexts
grade-b - Very High See all 3 studies
No significant influence on training volume when used acutely
grade-c Notable - See study
The increase in work capacity seen with citrulline supplementation appears to be time dependent. While there are no inherent and immediate effect, the reduction of fatigue later in a weight lifting workout causes a relative increase that has at least one doubled reps conducted (on set 8 of exhaustive exercise)
grade-c Minor - See study
One study noted an increase in overall training volume (6.5%) when the whole workout was assessed, and this was without any apparent changes in the volume conducted in any individual set or any changes in the rate of perceived exertion.
grade-c - - See study
grade-c - Very High See 2 studies
No significant improvements in training volume independent of choline depletion
grade-c - Very High See 2 studies
No effect on the training volume of swimmers.
grade-c - - See study
No significant influence on the total training volume able to be conducted
grade-c - - See study
No significant influence on the amount of work that can be conducted on a cycle ergometer during short-term testing
grade-c - - See study
No significant influence on training volume in otherwise healthy persons given an exercise protocol
grade-c - - See study
Training volume does not appear to be significantly influenced with quercetin supplementation.