Learn how to calculate and adjust your training volume for optimal results while avoiding overtraining and injury.

Table of Contents

1. What is Training Volume?
2. Volume Landmarks
3. Calculating Volume
4. Progressive Overload
5. Volume by Experience Level
6. Recovery Demands
7. Common Mistakes

If you’re not tracking your training volume, you’re basically driving with your eyes closed! And no, doing “a lot of sets” isn’t a measurement (though it might feel like it during leg day! 🦵)

What is Training Volume? {#what-is-volume}

Dr. Mike Israetel puts it perfectly: “Training volume is the primary driver of hypertrophy, but only when properly managed and progressed.”

Volume Components:

• Sets × Reps × Weight = Total Volume
• Weekly volume per muscle group
• Monthly volume progression

Volume Landmarks {#landmarks}

Dr. Andrew Huberman notes: “There’s a sweet spot for volume - too little won’t stimulate growth, too much will impair recovery.”

Key Volume Landmarks:

Landmark	Sets/Week	Purpose
MEV (Minimum Effective Volume)	6-8	Maintenance
MAV (Maximum Adaptive Volume)	12-20	Growth
MRV (Maximum Recoverable Volume)	20-25	Overreach

Calculating Volume {#calculating}

Time to get nerdy with numbers (don’t worry, it’s easier than calculating your ex’s mood swings! 😅)

Volume Calculation Examples:

1. Bench Press

   • 3 sets × 8 reps × 225 lbs = 5,400 lbs
   • Weekly frequency: 2x
   • Weekly volume: 10,800 lbs

2. Squats

   • 4 sets × 6 reps × 315 lbs = 7,560 lbs
   • Weekly frequency: 2x
   • Weekly volume: 15,120 lbs

Progressive Overload {#progressive-overload}

Because doing the same thing over and over is like expecting different results from swiping right on the same profile! 🤳

Volume Progression Methods:

1. Add Sets

   • Week 1: 3 sets
   • Week 2: 4 sets
   • Week 3: 5 sets
   • Week 4: Deload

2. Add Reps

   • Set 1: 8 reps
   • Set 2: 10 reps
   • Set 3: 12 reps
   • Progress weight when all sets hit target

3. Add Weight

   • Increase 2-5% when all sets/reps are completed
   • Maintain form quality
   • Track bar speed

Volume by Experience Level {#experience-level}

Your training age matters more than your actual age (though both might make you feel old on leg day! 🎂)

Recommended Weekly Sets per Muscle Group:

Experience Level	Sets/Week	Frequency
Beginner	6-10	2-3x
Intermediate	10-15	3-4x
Advanced	15-20	4-6x

Dr. Peter Attia emphasizes: “Volume tolerance increases with training experience, but so does the need for strategic deloads.”

Recovery Demands {#recovery}

More volume = more recovery needed (and no, scrolling through Instagram between sets doesn’t count as rest! 📱)

Recovery Factors:

1. Sleep Quality

   • 7-9 hours/night
   • Consistent schedule
   • Dark room

2. Nutrition

   • Protein: 1.6-2.2g/kg
   • Carbs: 4-7g/kg
   • Adequate calories

3. Stress Management

   • Active recovery
   • Meditation
   • Massage/foam rolling

Common Mistakes {#mistakes}

Learn from others’ mistakes (because making them all yourself would take too long! ⏰)

Volume Mistakes to Avoid:

1. Junk Volume

   • Too light weight
   • Poor form
   • Insufficient effort

2. Too Much Too Soon

   • Rapid volume increases
   • Insufficient recovery
   • Ignoring fatigue

3. Poor Distribution

   • Unbalanced body parts
   • Inadequate frequency
   • Random progression

Remember what my old coach used to say: “Volume is like your coffee - too little won’t wake you up, too much will make you shake!” ☕

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References:

• Schoenfeld, B. J., et al. (2019). Resistance Training Volume Enhances Muscle Hypertrophy
• Helms, E. R., et al. (2018). RPE and Velocity Relationships for the Back Squat, Bench Press, and Deadlift
• Krieger, J. W. (2010). Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy