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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 lead by Kamal Patel
All content reviewed by Examine.com Team. Published:
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.
grade-b Caffeine 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 Sodium Bicarbonate 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 HMB - Very High See all 3 studies
No significant influence on training volume when used acutely
grade-c Citrulline  
grade-c Trimethylglycine  
grade-c Astaxanthin  
grade-c Choline  
grade-c Creatine  
grade-c Methylsulfonylmethane  
grade-c Ornithine  
grade-c Pyruvate  
grade-c Quercetin  

All comparative evidence is now gathered in our ​A-to-Z Supplement Reference.

The evidence for each separate supplement is still freely available ​here.