In weight training, volume is the term used to describe how much work you do, such as the number of repetitions (reps) you perform of an exercise. … If you do five reps with a 100-pound barbell and increase to 10 reps with the same barbell, you have increased the volume.
What is a good workout volume?
The ideal training volume for building muscle is around 9–18 sets per muscle per week. And if you’re choosing good lifts, doing 6–20 reps per set, and bringing those sets within 1–2 reps of failure, the bottom end of that range is often enough to maximize muscle growth.
Is Volume better for muscle growth?
Simply put, more volume equals more muscle mass. At least until you get to 10 sets or more per week.
Does volume make you stronger?
Studies have generally confirmed that volume is one of the primary concerns in training for strength and hypertrophy. That is, as volume increases, we tend to get bigger and stronger unless something else is holding us back. As we do more and more work, we get more jacked.
Is volume more important than weight?
Originally Answered: Weightlifting is intensity more important than volume? Volume and intensity are both important. Volume (sets x reps x weight) must go up over time in order to make progress, and intensity has a HUGE impact on the amount of strength and size gains stimulated in a single workout.
Is volume killing your gains?
To these guys too much training volume is literally killing your gains! High-intensity bodybuilders believe that you have to push yourself really, really hard on a smaller number of sets for optimal results. High-intensity bodybuilders usually only perform 1-10 sets per week for each body part.
How many reps should I do to build muscle?
The American College of Sports Medicine recommends 4 to 6 repetitions with heavier weight for hypertrophy (increased muscle size), 8 to 12 repetitions for muscular strength and 10 to 15 reps for muscular endurance.
Is it better to lift heavy or more reps?
Lifting heavy weights builds muscle, but constantly upping the weight exhausts the body. The nervous system must also adjust to the new fiber activation in the muscles. Lifting lighter weights with more reps gives the muscle tissue and nervous system a chance to recover while also building endurance.
How much volume is strength training?
Most evidence-based fitness professionals recommend a training volume of 10-15 sets per muscle group per week. I’ve recommended 10-30 sets in my interviews the past years for most individuals with some outliers using higher volumes, like IFBB Pro Nina Ross.
Does more volume mean more gains?
The research is clear: more volume means more muscle. So if you want to grow, adding more total volume per week will do it. Here’s how to manipulate it in order to get what you want out of lifting: muscle mass, improved body composition, and a metabolism like a furnace.
How many reps is considered high volume?
Phase 2: Hypertrophy, or growth, consisting of high volume (eight to 12 reps, three to five sets) and moderate resistance (50 percent to 75 percent of one-rep max). Phase 3: Strength, consisting of moderate volume (five or six reps, three to five sets) and heavy resistance (80 percent to 88 percent of one-rep max).
What is too much volume?
Too much volume means you probably arent lifting heavy enough. Lifting too heavy probably means youre not getting enough volume. Find the middle ground. I like about 16-20 sets of 6-12 for compounds and 9-12 sets of 8-12 for isolation.
How do bodybuilders track volume?
When finding your own volume for an exercise, where you start doesn’t really matter. Take the number of sets and rep you can perform with any given exercise, multiply them by the total weight, and you will arrive at a total volume. With this volume, you can reverse engineer sets and weight for any rep range.
Is volume the key to hypertrophy?
While training for hypertrophy has both an intensity (as % of 1 rep max) and volume component, it appears that volume is the more important variable. Research shows that you can gain muscle across a wide spectrum of intensities. … A clear dose-response relationship between volume and hypertrophy has been established.
How much volume is needed for hypertrophy?
When taking long rests (2+ minutes), per-session volumes of around 6-8 sets per muscle group will likely produce the best hypertrophy on average in trained subjects, although individual results and needs may vary dramatically from that average.
How do you calculate volume for exercise?
If you’re not familiar with the term, training volume traditionally refers to the amount of work you do per exercise, and is most often calculated as “total volume” using the following formula: sets times reps times load.