Cetus3d build volume3/17/2023 ![]() ![]() The second question you probably have about the optimal volume range is whether you should use the low, middle or high end of it. (Note, this is the frequency I recommend to all beginners.) Should You Use The Low, Middle Or High End Of The Volume Range? With a workout schedule that trains each muscle group three times per week, you would need to divide that weekly volume range by 3 and split it up evenly over your 3 weekly workouts for each muscle group. 10-20 reps for each small muscle group per workout, with 3 workouts for each muscle group per week.20-40 reps for each big muscle group per workout, with 3 workouts for each muscle group per week.If you are training each muscle group three-times-per-week, you would do: (Note, this is the frequency I recommend to most intermediate/advanced trainees.) Training each muscle group 3 times per week. With a workout schedule that trains each muscle group about twice per week, you would need to divide that weekly volume range by about 2 and split it up evenly over your 2 (or so) weekly workouts for each muscle group. 15-30 reps for each small muscle group per workout, with about 2 workouts for each muscle group per week.30-60 reps for each big muscle group per workout, with about 2 workouts for each muscle group per week.If you are training each muscle group/body part (about) twice-per-week, you would do: (Note, this is the frequency I least often recommend.) Training each muscle group twice per week. With a workout schedule that only trains each muscle group once per week, you would need to get that entire weekly volume range in during your 1 weekly workout for each muscle group. 30-60 reps for each small muscle group per workout, with just 1 workout for each muscle group per week.60-120 reps for each big muscle group per workout, with just 1 workout for each muscle group per week.If you are training each muscle group/body part once-per-week, you would do: ![]() ![]() Here’s how that would break down… Training each muscle group once per week. Meaning, the exact amount of sets and reps you should do each workout depends on whether you will be training each muscle group/body part once, twice or 3 times per week. In order to break it down in terms of what you need to do each workout, you must apply this optimal volume range to your chosen weight training frequency. Now, looking at these recommendations, the first question you probably have is: Why is it “per week” instead of “per workout?”īasically, this is the optimal total weekly amount of volume you should use for each muscle group and body part. Applying The Optimal Volume Range To Your Training Frequency This is all about what works best.Īnd, based on scientific research, real world results, 10+ years of firsthand experience, expert recommendations and the most successful weight training programs in existence, this appears to be the amount of volume that works best for most people. However, this is once again NOT about what can work. In the most simple and basic of terms, the optimal volume range for most people is:Īnd there it is… my recommendations for the optimal volume range.Ĭan more or less volume also work? Yeah, it’s certainly possible. The majority of the studies I’ve seen over the years that have looked at workout volume (most notably one by Wernbom et al.) show that there is in fact an amount of sets and reps per body part/muscle group that tends to work better than everything else.Ĭombine all of that with various other expert recommendations, and you get what I like to call The Optimal Volume Range. While the workout routines may be very different, the volume recommendations are always surprisingly close and within a certain “range.”Īs it turns out, science appears to agree with this “range” too. More specifically, the total amount of sets and reps being prescribed per muscle group and body part per workout and per week. There Is A Volume Range That Is Best For Most PeopleĪfter 10+ years of obsessive research, firsthand experience and observing a ton of real world results, you start to notice that the most successful workout programs tend to have certain things in common. The thing is, there is no exact amount of weight training volume that is absolutely perfect for everyone.ĭue to individual differences like specific goals, training experience, genetics, volume tolerance, work capacity, recovery capabilities, and more, it’s impossible to make one recommendation that suits everyone. Meaning, if you want to get the best results possible, your goal is to use an optimal amount of volume for each body part and muscle group per workout and per week total. As I’ve previously explained, weight training volume (the amount of exercises, sets and reps you do) is a key factor influencing the effectiveness of your workout routine. ![]()
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