In this episode, we dive into a brand-new study on training volume and answer the age-old question: How much volume should you be doing per week for muscle growth? Coach Harry breaks down the latest findings, debunks misconceptions, and gives practical takeaways to help you maximize gains without overtraining.
Key Takeaways:
🔹 More is NOT Always Better – The Truth About Training Volume
✅ Muscle growth is about stimulus, NOT excessive volume.
✅ You want maximum results with minimal fatigue—train hard, but don’t overdo it.
✅ More sets = more muscle only if you can recover from it.
🔹 Brand-New Study Findings (Still in Preprint!)
🔥 Two groups: One trained to failure, the other left 1-2 reps in reserve.
🔥 Both groups trained just 2 sets per muscle group per week… and still grew!
🔥 Proves that you don’t need high volume IF your intensity is high.
🔹 What’s the Optimal Training Volume?
🏋️ Sweet spot: 4-12 heavy sets per muscle per week.
If you're beginner-intermediate, 6-10 sets per week is ideal.
If you're advanced (lifting heavy & strong), 4-6 sets may be enough.
More volume = more growth ONLY IF you can recover.
🔹 The Real Key to Growth: Quality Over Quantity
💡 Your body first recovers from damage before it builds muscle.
💡 Too much volume = too much fatigue = less muscle growth.
💡 Train hard, push intensity, and focus on progressive overload.
💪 Bottom Line: Stop overcomplicating it. Train hard, recover well, and stay in the 4-12 set range for max results.
Call to Action:
If you got value, do me a MASSIVE favour and subscribe to the LIFT podcast. We will never run ads here, so the only way this grows is through word of mouth.
If you want help to drop 5kg in the next 6 weeks and start putting on muscle FAST using science, send me a DM on Instagram with the word 'GAMEPLAN,' and I'll send you some details.
You can find my Instagram here: @Harry_tmp
I post more exercise science made simple daily here!