Key insights

• 💪 Training volume can be defined in terms of set volume, rep volume, and work (volume load)
• 🏋️‍♂️ Set volume, which refers to the number of working sets per muscle per week, is commonly used in research and bodybuilding
• 📊 The number of hard sets is an externally valid and relevant definition for comparing high volume and low volume training
• 🔬 The impact of sets with 6-20 reps on muscle growth has been studied
• 📏 10-20 sets per week per muscle is a hypertrophic volume range guideline
• ❓ Research lacks studies on all major muscle groups at that volume
• 📉 Diminishing returns with increasing volume, especially for experienced bodybuilders
• ⚖️ Ideal training volume is roughly one third of typical volume for maintaining muscle

Q&A

• What are the effects of volume training on muscle gains?

  Volume training can have diminishing returns, especially for experienced bodybuilders. Time efficiency is crucial for adherence to training. Some individuals can maintain muscle gains with very low volumes, and research suggests that hard gainers may benefit from increasing volume to promote muscle growth.

• Is there a guideline for the ideal training volume?

  The ideal training volume is approximately one third of your typical volume for maintaining muscle. However, individual responses to volume vary, with some individuals needing a higher volume to respond better.

• What is considered a hypertrophic volume range?

  There is evidence suggesting a hypertrophic volume range of 10-20 sets per week per muscle. However, research lacks studies on all major muscle groups at that volume, and the impact of 20 sets per muscle on whole-body plans is unclear.

• How is set volume defined?

  Set volume is the number of working sets per muscle per week, which is widely used in research and bodybuilding as a measure of training volume.

• What is training volume?

  Training volume can be defined in terms of set volume, rep volume, and work (volume load). Set volume refers to the number of working sets per muscle per week, and it is commonly used in research and bodybuilding.

• 00:00 Dr. Brad Schoenfeld and Dr. Mike discuss training volume and muscle growth. They define training volume in terms of set volume, rep volume, and work (volume load). Set volume is the number of working sets per muscle per week, which is widely used in research and bodybuilding. They agree that the number of hard sets is an externally valid and relevant definition for comparing high volume and low volume training. The impact of sets with 6-20 reps on muscle growth has been studied.
• 03:26 There is evidence suggesting 10-20 sets per week per muscle as a hypertrophic volume range, but the research lacks studies on all major muscle groups at that volume. A study on 105 sets per week showed controversial results. It's unclear if 20 sets per muscle could lead to overtraining in a whole-body plan.
• 06:59 Discussing the concept of volume budget for workout sets, proportioning sets for different muscles, and the varying effects of volume on muscle gains.
• 09:55 Volume training can have diminishing returns, especially for experienced bodybuilders, but some individuals can maintain muscle gains with very low volumes. Time efficiency is crucial for adherence to training.
• 13:04 The ideal training volume is about one third of your typical volume for maintaining muscle, however, individual responses to volume vary, with some individuals needing a higher volume to respond better.
• 16:26 Research suggests that hard gainers may benefit from increasing volume to promote muscle growth, especially if they have been training for a few years and emphasizing recovery. However, insufficient calorie intake can also hinder muscle building.