NSCF Certified Personal Trainer Practice Exam

Which training volume is typically associated with muscle hypertrophy?

1. Low volume, high intensity

2. Moderate volume, moderate intensity

3. High volume, low intensity

4. Very low volume, very high intensity

The correct answer is: Moderate volume, moderate intensity

Muscle hypertrophy, which refers to the increase in muscle size, is typically associated with moderate volume and moderate intensity training. This approach strikes a balance that creates enough mechanical tension, metabolic stress, and muscle damage—three key factors that stimulate muscle growth. By utilizing moderate volume, which involves a higher number of sets and repetitions, you can ensure that muscles are sufficiently challenged over time. This volume allows for enough work to be done for each muscle group, promoting adaptations leading to growth. On the other hand, moderate intensity ensures that the load is challenging enough to recruit a sufficient number of muscle fibers without being so heavy that fatigue limits the number of repetitions performed. In contrast, low volume with high intensity focuses on strength rather than hypertrophy, as it typically involves lifting heavier weights for fewer repetitions. High volume with low intensity may prevent adequate overload needed for muscle growth, while very low volume with very high intensity generally does not provide sufficient overall work volume to drive hypertrophic adaptations. Thus, moderate volume and intensity provide the effective stimulus required for maximizing muscle hypertrophy.