Question 1

What is training volume and why does it matter?

Accepted Answer

Training volume is the total amount of work performed in your training, typically calculated as Sets × Reps × Load (tonnage or volume load). Why it matters: Primary driver of hypertrophy: Research shows volume is one of the most important variables for muscle growth Quantifies training stress: Allows systematic tracking and progression Enables progressive overload: Provides clear metric to increase over time Individualizes programming: Helps determine optimal training load based on recovery capacity Studies by Schoenfeld et al. (2017) demonstrate a dose-response relationship between weekly resistance training volume and muscle mass increases, making it essential to track for optimal programming.

Question 2

How much volume should I do per muscle group per week?

Accepted Answer

Volume requirements vary by training goal, experience level, and individual recovery capacity: Goal Weekly Sets per Muscle Rep Range Intensity Hypertrophy 10-20+ sets 6-20 reps 65-85% 1RM Strength 5-10 sets 1-6 reps 85-95% 1RM Endurance 8-15 sets 15+ reps 50-70% 1RM Experience-based guidelines: Beginners: 8-10 sets per muscle per week minimum Trained lifters: 12-20 sets per muscle per week Advanced: May benefit from 20+ sets, if recovery allows

Question 3

What's the difference between volume load (tonnage) and set volume?

Accepted Answer

There are multiple ways to quantify training volume, each with different uses: Volume Load (Tonnage) Formula: Sets × Reps × Weight Example: 3 sets × 8 reps × 100 kg = 2,400 kg Best for: Tracking total mechanical work and progressive overload when adding weight Set Volume Formula: Total number of hard sets (typically RPE 6-10) Example: 4 exercises × 3 sets = 12 weekly sets for chest Best for: Research shows this is the primary driver of hypertrophy adaptations (Baz-Valle et al., 2021) Rep Volume Formula: Total reps performed Example: 3 sets × 8 reps = 24 total reps Best for: Simple tracking when load and intensity are relatively constant Recommendation: Track both volume load for progression and set volume for hypertrophy planning. This calculator focuses on volume load to quantify total training stress.

Question 4

How do I progressively overload with volume?

Accepted Answer

Progressive overload through volume can be achieved via three primary methods: 1. Linear Progression (Add Weight) Maintain sets and reps while increasing load: Week 1: 3×8 @ 100 kg = 2,400 kg Week 2: 3×8 @ 102.5 kg = 2,460 kg (+2.5%) Week 3: 3×8 @ 105 kg = 2,520 kg (+5%) Best for beginners and early intermediate lifters 2. Volume Progression (Add Sets) Maintain weight and reps while adding sets: Week 1: 3×8 @ 100 kg = 2,400 kg Week 2: 4×8 @ 100 kg = 3,200 kg (+33%) Week 3: 5×8 @ 100 kg = 4,000 kg (+67%) Best for advanced lifters or when strength stalls 3. Density Progression (Reduce Rest) Maintain volume but complete it faster: Week 1: 3×8 @ 100 kg, 3min rest = 2,400 kg Week 2: 3×8 @ 100 kg, 2.5min rest = 2,400 kg Week 3: 3×8 @ 100 kg, 2min rest = 2,400 kg Best for improving work capacity and conditioning Pro tip: Alternate between methods within a mesocycle to vary training stimulus and prevent accommodation.

Question 5

What are MEV, MAV, and MRV?

Accepted Answer

These are key volume landmarks from Renaissance Periodization that define individual dose-response to training: MEV - Minimum Effective Volume The minimum amount of volume required to make progress Untrained: ~8-10 sets per muscle per week Trained: ~12-16 sets per muscle per week Use case: Maintenance phases or deloads MAV - Maximum Adaptive Volume The volume that produces the best gains with manageable fatigue Individual sweet spot: Often 16-22+ sets per muscle per week Most responsive range: Where you get maximum benefit for effort invested Use case: Most training should be done in or near this zone MRV - Maximum Recoverable Volume The maximum volume you can recover from without performance declining Highly individual: Depends on recovery capacity, sleep, nutrition, stress Warning signs: Declining performance, poor sleep, loss of motivation Use case: Briefly push toward MRV in peak weeks, then deload Finding your landmarks: Start conservative, track performance and recovery, then gradually increase volume over mesocycles to discover your personal MEV, MAV, and MRV.

Question 6

How do I know if I'm doing too much or too little volume?

Accepted Answer

Monitor these key indicators to determine if your volume is appropriate: ✅ Signs Volume is Appropriate Consistent session-to-session performance (maintaining or adding weight/reps) Good energy and motivation for training Normal muscle soreness that resolves within 24-48 hours Quality sleep and good recovery between sessions Measurable progress over 4-6 week mesocycles ⚠️ Signs of Too Little Volume Minimal muscle soreness or training stimulus Extremely easy sessions that feel unchallenging No measurable progress in strength or hypertrophy after 6-8 weeks Feeling fully recovered within hours of training 🚨 Signs of Too Much Volume (Overreaching) Declining performance despite effort (losing reps, dropping weight) Persistent fatigue and loss of training motivation Poor sleep quality or trouble falling asleep Excessive soreness that doesn't resolve (72+ hours) Elevated resting heart rate or mood disturbances Increased injury risk or joint pain Action steps: Track volume and performance weekly. If seeing overreaching signs, reduce volume by 30-50% for a deload week. If progress stalls with good recovery, gradually increase volume.

Question 7

Should I periodize my training volume?

Accepted Answer

Yes! Volume periodization is essential for long-term progress and preventing burnout. Here's how to implement it: Mesocycle Structure (3-6 weeks) Gradually increase volume, then deload: Week 1: 100% baseline volume (e.g., 12 sets per muscle) Week 2: 110% volume (13-14 sets) - add weight or sets Week 3: 120% volume (14-15 sets) - continue progression Week 4: 50-60% volume deload (6-8 sets) - facilitate recovery Why Deloads Matter Fatigue management: Allows accumulated fatigue to dissipate Supercompensation: Body adapts and grows during recovery periods Injury prevention: Reduces cumulative stress on joints and connective tissue Psychological reset: Maintains motivation and prevents mental burnout Macrocycle Periodization (12+ weeks) Vary volume blocks over training phases: Accumulation phase: Moderate-high volume (15-20 sets), build work capacity Intensification phase: Lower volume (8-12 sets), higher intensity (>85% 1RM) Realization phase: Very low volume (3-6 sets), peak strength/test maxes Bottom line: Periodization prevents stagnation. Even if your goal is purely hypertrophy, cycling between higher and lower volume phases optimizes long-term muscle growth.

Question 8

How does training volume relate to my recovery?

Accepted Answer

Training volume is the primary driver of training stress, which must be balanced with your recovery capacity for optimal adaptation. The Dose-Response Curve Volume and muscle growth follow a dose-response relationship with diminishing returns (Schoenfeld et al., 2017): Too little volume: Minimal stimulus, minimal adaptation Optimal volume: Maximum growth per unit of effort (MAV zone) Excessive volume: Diminishing returns, eventually negative (exceeds MRV) Factors Affecting Recovery Capacity ✅ Enhance Recovery: 7-9 hours quality sleep Adequate protein (1.8-2.2g/kg) Caloric surplus or maintenance Stress management Active recovery/mobility ❌ Impair Recovery: Sleep deprivation ( Large caloric deficit High life stress (work, relationships) Alcohol consumption Concurrent endurance training Practical application: Your optimal volume is not a fixed number—it varies based on recovery context. During high-stress periods or aggressive cuts, reduce volume by 20-40%. During surplus phases with great sleep, you may tolerate 20-30% more volume than usual. Remember: Training doesn't make you grow—recovery does. Volume creates the stimulus, but adaptation occurs during rest. Track both volume and recovery quality to optimize results.

Workout Volume Calculator

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Training Volume FAQ

What is training volume and why does it matter?

How much volume should I do per muscle group per week?

What's the difference between volume load (tonnage) and set volume?

How do I progressively overload with volume?

What are MEV, MAV, and MRV?

How do I know if I'm doing too much or too little volume?

Should I periodize my training volume?

How does training volume relate to my recovery?

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