LIFT

How much volume is too much?

Episode Summary

In this episode of the Lift Podcast, Coach Harry breaks down the science of training volume—how much is too much, what the latest research really says, and why weekly set targets can be misleading. Whether you’re an intermediate lifter hitting a plateau or just trying to optimize your growth, this episode gives you a clear blueprint for smarter, more effective workouts.

Episode Notes

Episode Summary:

Key Takeaways:

🔑 Key Takeaways:

📈 1. It’s Not Just About Weekly Sets

Forget aiming for 10–20 sets per muscle per week. Instead, focus on recovery between sessions and the per workout volume.

⏱️ 2. Train Muscles 2–3x/Week for Best Growth

Muscle protein synthesis is elevated for ~48 hours after a workout. That’s your window to recover and grow—before you hit the muscle again.

🧠 3. More Volume Isn’t Always Better

Going over 6 hard sets in one workout leads to fatigue, not more gains. Your volume needs depend on frequency: more sessions = fewer sets per workout.

💥 4. Track Progress by Strength, Not Soreness

If you’re not getting stronger (hitting PRs), you’re not growing. Advanced lifters should still be progressing on at least some lifts weekly.

🛠️ 5. Volume Should Match Your Split

Bro Split (6+ days): Higher volume per muscle is fine.
Upper/Lower (3–4 days): Aim for 4–6 hard sets per muscle/workout.
Full Body (3x/week): Keep it low—2–3 hard sets per muscle each day.

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