Welcome to ColiseumTheGym, where your fitness goals meet the strategies you need to achieve them. One of the most debated topics in the world of fitness is: What is the right weekly training volume to build muscle? Let’s break it down and give you actionable insights to optimize your growth.
What Is Training Volume?
Training volume refers to the total amount of work you perform in your workouts. It’s typically measured as:
Volume = Sets × Reps × Weight Lifted
However, when it comes to hypertrophy (muscle growth), we focus more on the number of hard-working sets per muscle group per week.
The Science Behind Training Volume
Research shows that 10–20 sets per muscle group per week is the sweet spot for most individuals to maximize muscle growth.
- 10–15 sets/week: Ideal for beginners or those focusing on steady progress.
- 15–20+ sets/week: Suited for advanced lifters looking to push their limits, provided recovery is well-managed.
More is not always better. Too much volume can lead to overtraining, poor recovery, and even stalled progress.
Factors That Affect Your Optimal Training Volume
- Training Experience
- Beginners: Start with 10–12 sets per muscle group weekly. Your body is still adapting, and more volume isn’t necessary yet.
- Intermediate/Advanced: Gradually increase to 15–20 sets as your recovery capacity improves.
- Muscle Group Size
- Larger muscles (e.g., quads, back, chest) can often handle more volume than smaller muscles (e.g., biceps, triceps).
- Example Weekly Split:
- Quads: 16–18 sets
- Chest: 12–15 sets
- Biceps: 10–12 sets
- Recovery Ability
- Factors like sleep, nutrition, and stress levels directly impact how much volume your body can handle.
- Intensity and Effort
- Training close to failure (1–2 reps shy) allows you to stimulate muscle growth with fewer sets. If you’re going lighter, you’ll need more sets to achieve the same effect.
How to Distribute Weekly Training Volume
Distributing volume across the week ensures that you target each muscle effectively without overloading a single session. Here’s an example:
Day 1: Chest & Triceps
- Bench Press: 4 sets
- Dumbbell Fly: 3 sets
- Tricep Dips: 3 sets
Day 2: Back & Biceps
- Pull-Ups: 4 sets
- Barbell Row: 4 sets
- Bicep Curls: 3 sets
Day 3: Legs
- Squats: 4 sets
- Romanian Deadlift: 3 sets
- Leg Press: 3 sets
Day 4: Shoulders
- Overhead Press: 4 sets
- Lateral Raises: 3 sets
- Face Pulls: 3 sets
This setup totals 10–15 sets per major muscle group across the week, striking the perfect balance between volume and recovery.
Signs You’re Doing Too Much (Or Too Little)
- Too Much Volume:
- Persistent fatigue
- Poor performance in the gym
- Difficulty recovering between sessions
- Too Little Volume:
- Lack of muscle soreness (occasional soreness is okay)
- Plateaued strength or size gains
Final Tips for Maximizing Your Weekly Training Volume
- Focus on Progressive Overload: Gradually increase weight, reps, or sets over time to continue stimulating muscle growth.
- Prioritize Recovery: Sleep, hydration, and balanced nutrition are non-negotiable.
- Listen to Your Body: Training volume is personal—what works for someone else may not work for you. Adjust based on how your body responds.
At ColiseumTheGym, we’re here to guide you through every rep, set, and session. Remember, consistency and smart programming beat excessive volume every time. Build your plan, track your progress, and watch your muscles grow!
Stay strong,
Team ColiseumTheGym