High Volume Training

What is Training Volume?

In weight training, the volume is the amount of work done in a session, for example, sets x reps x weight — this is often simplified to total sets per session, as calculating total sets is a great indicator of work done. When the topic of training volume arises I find that many individuals are unsure or confused about the number of sets they should perform each session and each week. With the amount of anecdotal, poor advice out there, it’s easy to see why.

Scientific research in the field of exercise and fitness has moved forwards in leaps and bounds, the advice on training volume levels is re-established, and, unless like me, you have your head in a journal most days, it’s hard to stay informed on what the experts in this field recommend and ensure that you are using the science to train smart.

Benefits of Volume Training

Training volume is viewed by many as one of the most important drivers for muscle hypertrophy and muscle strength, so this article is of great use to anyone wanting to increase muscle size or strength...so just about everyone that steps into a gym. 

How Many Sets Per Muscle Group Per Week for Mass

In 2017 Schoenfeld, Ogborn and Krieger’s systematic review and meta-analysis explored the dose-response relationship between weekly resistance training volume and increases in muscle mass. This meta-analysis looked at 15 applicable studies and found that as subjects approached 10 or more sets per muscle group, per week, muscle growth increased linearly. This suggests that on average, at least 10 sets per muscle group per week should be the target for maximum progress.

How Many Sets Per Session?

There have been many studies observing the effects of differing volumes in a single session, a randomised control trial done at the University of Sydney compared 10 sets per muscle group versus 5 sets per muscle group in a single session and found that 10 sets are no more effective than 5. In other words, doing twice the work in a session doesn’t necessarily translate to twice the gains. They suggest that 4-6 sets per muscle group is the optimal level. This and other studios throw further shade on the traditional (and now very outdated) ‘bro split’ where a single muscle group is worked in a session (if your weekly volume per muscle group is 20 sets, it would be suboptimal to complete these in a single workout) and it brings more evidence to the need for high-frequency, full-body training sessions, as you can split your weekly volume over multiple, more optimal sessions.

How Many Sets Per Muscle Group Per Workout For Your Training Age?

For those of you who only want the juicy bits, here is the magic number… there isn’t one. We are all different, we have individual genetics, training experience, injuries, diets and resistance to fatigue caused by things like sleep and stress levels. Just like the one size fits all plans that you can download (and then quickly throw in the bin), a single number for volume would not meet the requirements of everyone.

Based on the research, there is, however, an optimal range that provides us with a framework, the basic structure we can use to inform our decision around what an individual’s optimum level of volume should be. The range recommended for optimal progress in both hypertrophy and strength is between 10-30 sets per muscle group per week.

Now that’s a pretty big range, right? But a common-sense approach dictates that taking into consideration the factors noted earlier... training experience, genetics et al you would select an appropriate level of volume.

Beginner Volume Training

An untrained individual would likely begin at the lower end of the range — aiming for 10 sets per muscle group per week. Beginners will have what we call ‘Newbie Gains’. They will make progress, so long as they train consistently and would likely struggle to recover quickly enough after workouts to be on the higher end of the scale. Too much volume for a beginner, can lead to overtraining, burn out and a lack of motivation. Beginners also need to focus on form and learning the correct movement patterns before they incorporate a level of volume that may impact form when fatigued.

Intermediate Volume Training

An individual with some training experience would be best placed towards the middle of the scale — aiming for around 15 sets per muscle group per week. They won’t progress as easily as beginners, with their enviable ‘Newbie Gains’, so will need that extra volume in order to get results. Any higher volume, you may see diminishing returns and open the door to potential overtraining.

Advanced Volume Training

For an advanced lifter, perhaps close to their genetic potential, they have to work much harder and smarter in order to see progress. Their bodies are accustomed to muscle adaptation and they will likely recover quickly, facilitating high volume and high-frequency training. Advanced lifters would be placed at the upper end of the range — aiming for 20 sets per muscle group per week, or even more.

I've created this graph to represent what we know based on the best evidence we have available today. Up to 10 sets per muscle group per week we see huge gains and a high ROI. Up to 20 sets are less significant from an ROI perspective, but worth doing if you're an advanced lifter looking to maximise your progress. 20 to 30 sets is where some people can make minor extra gains, but many would step into the realm of overtraining. 30 sets and above is where today's research is limited, but, anecdotally speaking, this is where most people (minus a few genetic monsters) will see more muscle loss than gain as protein breakdown rates exceed synthesis rates.

Conclusion

Training volume that causes the most muscle growth seems to be around 5 sets per muscle group, per session, 10-30 sets per muscle group per week (but 20 + sets is unnecessary for MOST lifters), which means training 2-5 times per week will allow most lifters to hit their optimal training volume.

My training programmes are research-based and highly individualised, taking into consideration the training experience, preferences and goals of my clients. You will not get this from a cookie-cutter, one size fits all plan that you find on the internet. If you want guidance on the optimal volume to maximise your results, hire me as your Online Coach and fast track your progress.