Weekly Volume
Total sets or reps × weight for a muscle group per week.
Updated
Weekly volume is the total training stimulus for a muscle group in a week, often measured as total hard sets (close to failure). Research suggests 10-20 sets per muscle group per week is optimal for most people. Volume should increase over time (progressive overload) but has diminishing returns and recovery costs at high levels.
Examples
- 10-20 sets per muscle per week
- Hard sets to within 3 reps of failure
- Increases over training career
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Close-Grip EZ-Bar Press
Strength · EZ Curl Bar
Close-Grip Front Lat Pulldown
Strength · Cable
Close-Grip Push-Up off of a Dumbbell
Strength · Bodyweight
Cocoons
Strength · Bodyweight
Conan's Wheel
Strongman · Other
Cross-Body Crunch
Strength · Bodyweight
Cross Over - With Bands
Strength · Bands
Cuban Press
Strength · Dumbbell
Common questions
What is Weekly Volume?
Total sets or reps × weight for a muscle group per week. Weekly volume is the total training stimulus for a muscle group in a week, often measured as total hard sets (close to failure).
What exercises train the Weekly Volume?
Good options include Close-Grip EZ-Bar Press, Close-Grip Front Lat Pulldown, Close-Grip Push-Up off of a Dumbbell, Cocoons, Conan's Wheel. Each links to a step-by-step guide with demonstration images.
What are examples of Weekly Volume?
10-20 sets per muscle per week; Hard sets to within 3 reps of failure; Increases over training career.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus