Training volume is a critical factor in muscle growth. It’s often cited as the primary driver of hypertrophy, although progressive overload is also essential. Volume refers to the total amount of work performed during training. It’s often calculated as sets x reps x load (weight). Increasing any of these variables increases volume. Practically, tracking “tough sets” (working sets taken close to failure, leaving 3-4 reps in reserve) is a good measure of volume.
How many sets per body part per week should you aim for? There’s no single answer, as it depends on individual goals and training experience. Generally, a dose-response relationship exists between volume and hypertrophy: more volume leads to more growth, up to a point. Beyond this point, returns diminish, and excessive volume can lead to overtraining.
The “minimum effective volume” is the point where gains start to diminish. For beginners, this is often around 10 sets per week per major muscle group (chest, back, quads, glutes). The “maximum recoverable volume” (MRV) is the maximum volume you can handle without overtraining, often around 20 sets per week per major muscle group. Beginners should aim for the minimum effective volume, while more advanced lifters might push closer to their MRV.
Graph showing the relationship between training volume and gains
Smaller muscle groups (triceps, biceps, rear delts, side delts) require less direct volume (4-8 sets per week) due to the indirect work they receive from compound exercises targeting larger muscle groups. Front delts typically require no direct work. A good rule of thumb is to prioritize getting stronger. If you’re consistently getting stronger, your current volume is likely sufficient. If progress stalls, consider increasing volume.
Training frequency, or how often you train each muscle group per week, is another important variable. Research suggests that training each muscle group twice per week is generally superior to once per week, assuming equal volume. This is likely due to more frequent spikes in muscle protein synthesis. Twice-per-week training also makes it easier to accumulate sufficient volume without excessively long workouts.
Different training splits examples
Several training splits can accommodate effective volume and frequency. The upper/lower split (training upper body twice per week and lower body twice per week) is a good option for beginners and early intermediates. It allows for adequate volume and recovery with manageable workout lengths.
Full-body workouts performed twice per week are also effective, but individual workouts can be long. A variation involves three full-body workouts per week with lower volume per workout. This allows for higher frequency and shorter sessions.
The classic “bro split” (training each muscle group once per week) is less optimal for hypertrophy and strength, but it can still be effective if you enjoy it and can maintain consistency. However, it can lead to wasted recovery time and potentially wasted sets due to fatigue in long workouts.
The push-pull-legs split (training each muscle group twice per week) is highly effective but may be too demanding for beginners due to its six-day-a-week schedule. It’s generally better suited for intermediate and advanced lifters. Ultimately, the best split is the one you can adhere to consistently while progressively overloading.
Choosing the right training split and volume is crucial for maximizing muscle growth. Consider your individual goals, training experience, and recovery capacity when designing your program. By focusing on consistent progressive overload within a well-structured program, you can achieve optimal results.
