Training Volume
The total amount of work performed, typically measured as sets × reps × weight.
Updated
Training volume is the total work performed in a workout, week, or training cycle. It can be measured as total reps, sets, or tonnage (sets × reps × weight). Volume is a key driver of muscle growth, with research suggesting 10-20 sets per muscle group per week for hypertrophy. Managing volume is crucial for progress and recovery.
Examples
- 4 sets × 10 reps × 200lbs = 8,000lbs volume
- 10-20 sets per muscle group per week
- Progressive volume increase over time
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Smith Machine Overhead Shoulder Press
Strength · Machine
Smith Machine Pistol Squat
Strength · Machine
Smith Machine Squat
Strength · Machine
Smith Machine Stiff-Legged Deadlift
Strength · Machine
Smith Machine Upright Row
Strength · Machine
Smith Single-Leg Split Squat
Strength · Machine
Snatch
Olympic Weightlifting · Barbell
Snatch Balance
Olympic Weightlifting · Barbell
Common questions
What is Training Volume?
The total amount of work performed, typically measured as sets × reps × weight. Training volume is the total work performed in a workout, week, or training cycle.
What exercises train the Training Volume?
Good options include Smith Machine Overhead Shoulder Press, Smith Machine Pistol Squat, Smith Machine Squat, Smith Machine Stiff-Legged Deadlift, Smith Machine Upright Row. Each links to a step-by-step guide with demonstration images.
What are examples of Training Volume?
4 sets × 10 reps × 200lbs = 8,000lbs volume; 10-20 sets per muscle group per week; Progressive volume increase over time.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus