If you’ve been hitting the gym religiously but aren’t seeing the muscle gains you desire, the issue might not be your diet or your dedication, but rather the volume of your workouts. Gym volume, which refers to the total amount of work you perform during a training session, plays a critical role in muscle hypertrophy (growth). But how much volume is best? Let’s dive into the science and find out.
Understanding Gym Volume
Gym volume is typically calculated as the product of sets, repetitions (reps), and the weight lifted (Schoenfeld, 2010). For instance, if you perform 3 sets of 10 reps with 100 pounds, your volume for that exercise is 3,000 pounds. This metric is crucial because it dictates the stress placed on your muscles, influencing growth and strength adaptations.
The Science Behind Muscle Growth
Muscle hypertrophy occurs when the muscle fibers sustain micro-tears due to resistance training, leading to repair and growth during recovery (Schoenfeld, 2010). The key factors influencing hypertrophy include mechanical tension, muscle damage, and metabolic stress. Gym volume significantly impacts these factors, making it a vital component of any muscle-building regimen.
Low Volume vs. High Volume Training
Low Volume Training
Low volume training typically involves fewer sets and reps, often using heavier weights. It focuses on maximising mechanical tension and strength gains. While this approach can lead to muscle growth, it may not be optimal for hypertrophy. Studies have shown that higher volume training tends to produce superior muscle growth (Krieger, 2010).
High Volume Training
High volume training, characterised by more sets and reps with moderate to heavy weights, increases metabolic stress and muscle damage, essential for hypertrophy. A landmark study by Schoenfeld et al. (2014) found that subjects who performed higher volume training experienced significantly greater muscle hypertrophy compared to those performing lower volumes.
Finding the Sweet Spot: Optimal Volume for Muscle Growth
The optimal gym volume for muscle growth varies depending on several factors, including training experience, individual recovery capacity, and genetic predispositions. However, research provides some general guidelines:
Beginner Lifters
Beginners should start with moderate volumes to allow their bodies to adapt to the new stimulus. A good starting point is 10-15 sets per muscle group per week, spread over 2-3 sessions (Wernbom, Augustsson, & Thomeé, 2007). This volume provides sufficient stimulus for muscle growth while minimising the risk of overtraining and injury.
Intermediate Lifters
For intermediate lifters, increasing volume to 15-20 sets per muscle group per week can further enhance hypertrophy (Schoenfeld, 2010). This increased volume should be introduced gradually to prevent overtraining. Intermediate lifters can also benefit from incorporating a mix of rep ranges (e.g., 6-12 reps for most sets, with occasional higher or lower reps).
Advanced Lifters
Advanced lifters often require even higher volumes to continue progressing, as their muscles have adapted to previous training stimuli. Aim for 20-25 sets per muscle group per week, divided into 3-4 sessions (Wernbom, Augustsson, & Thomeé, 2007). Advanced lifters should also prioritise recovery strategies, such as adequate sleep, nutrition, and active recovery, to manage the increased training load.
Practical Tips for Implementing Optimal Gym Volume
- Track Your Workouts: Keep a detailed log of your sets, reps, and weights. This information helps you monitor your volume and make informed adjustments.
- Listen to Your Body: Pay attention to signs of overtraining, such as prolonged muscle soreness, fatigue, and decreased performance. Adjust your volume accordingly.
- Prioritise Compound Movements: Exercises like squats, deadlifts, and bench presses engage multiple muscle groups, allowing you to accumulate volume more efficiently.
- Incorporate Isolation Exercises: While compound movements should form the core of your workout, adding isolation exercises (e.g., bicep curls, tricep extensions) can help target specific muscles and increase overall volume.
- Use a Variety of Rep Ranges: Mixing up your rep ranges (e.g., 4-6 reps for strength, 8-12 reps for hypertrophy, 15+ reps for hypertophy and endurance) can prevent boredom and provide a well-rounded stimulus for muscle growth.
- Focus on Progressive Overload: Continuously challenge your muscles by gradually increasing the weight, reps, or sets over time.
- Ensure Adequate Recovery: Muscle growth occurs during recovery, not during the workout. Prioritise sleep, nutrition, and rest days to optimise your results.
Common Pitfalls to Avoid
- Overtraining: More isn’t always better. Excessive volume can lead to overtraining, injuries, and burnout. Follow the recommended guidelines and adjust based on your individual needs.
- Neglecting Recovery: Skimping on sleep, quality calories, or rest days can hinder muscle growth and increase the risk of overtraining.
- Lack of Consistency: Consistency is key to muscle growth. Stick to your program and make gradual adjustments as needed.
- Ignoring Individual Differences: Everyone responds differently to training. Pay attention to how your body reacts and adjust your volume accordingly.
Conclusion
The optimal gym volume for muscle growth depends on your training experience, goals, and individual response to exercise. Beginners should start with moderate volumes and gradually increase as they progress, while intermediate and advanced lifters may require higher volumes to continue making gains. Periodisation and variation in your training can help prevent plateaus and ensure long-term success. Remember to prioritise recovery and listen to your body to avoid overtraining and injuries. By finding the right balance, you can maximizs your muscle growth and achieve your fitness goals.
(Medical Disclaimer: This is general and public education only. Please consult your trusted physiotherapist if you have any aches, pains, injuries, medical conditions, or if it’s simply been a while since exercising).
References
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688.
Krieger, J. W. (2010). Single versus multiple sets of resistance exercise: A meta-regression. Journal of Strength and Conditioning Research, 24(4), 1150-1159.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., Sonmez, G. T., & Alvar, B. A. (2014). Influence of resistance training frequency on muscular adaptations in well-trained men. Journal of Strength and Conditioning Research, 29(7), 1821-1829.
Wernbom, M., Augustsson, J., & Thomeé, R. (2007). The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37(3), 225-264.