Is my training volume too large for optimal gains?

Asked by: Yash Debremarkos

How much volume is too much for muscle growth?

So, How Many Sets to Build Muscle? 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 too much 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.

Is high volume training good for building muscle?

Doing this number of sets and repetitions using a high volume ensures you’re working your muscles to their full capacity, which helps build strength and mass.

How much volume is too much for hypertrophy?

On average, hypertrophy appears to increase with increasing volumes of up to 6-8 hard sets in a single training session when taking long rests between sets, with a plateau at higher volumes. This is approximately 12 – 24 weekly sets when training each muscle 2-3 days per week.

Is 30 sets for chest too much?

Be sure to keep your weekly training volume (the total of your working sets) for chest between 12-16 total reps. If you find out you are performing more than 20 sets per week, there is a very good chance you are doing TOO much and are actually diminishing your bodies ability to build new muscle mass.

Does too much volume affect strength?

Is too much training volume hurting. Your ability to build muscle. And strength. Little bit of research I just came across over at stronger by science. They were saying that there were two groups what

Is 20 reps too much for hypertrophy?

And sets of 20+ reps are more painful, making it difficult to push ourselves hard enough to stimulate growth. That’s why 6–20 reps is often dubbed the “hypertrophy rep range.” According to experts like Greg Nuckols, MA, sets of 4–40 reps are ideal for gaining muscle mass.

How much volume can a natural lifter handle?

Naturals can likely go up to 20 total sets per session (but should not exceed 10-12 for a single muscle), especially if they have good recovery capacities and low life stress. But only if intensiveness is kept moderate.

How much should my training volume be?

Most evidence-based fitness professionals recommend a training volume of 10-15 sets per muscle group per week.

Is volume more important than intensity?

That is, volume digs a hole with a shovel and intensity digs with a spade. If you have the time for multiple short sessions per week, it would be wise to go with intensity. The quality of all the reps will be better and you should make more significant long term gains.

Is the Arnold split too much volume?

The Arnold Split: Overview



It’s a high-volume, high-frequency routine that’s not for the faint of heart but can deliver big results if you stick with it. With the Arnold split, you work out six days per week and train each muscle group twice per week.

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.