Built With Science

How Much Workout Volume to MAXIMIZE Muscle Growth? (Based on Science)

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In this episode, we will discuss the latest science on how much workout volume you need to maximize muscle growth.


Segment 1: Introduction and Volume Basics

  • Discuss the importance of finding the right volume for muscle building.
  • Define what volume is and hint at differing measurement methods.
  • Highlight the significance of volume in muscle development.

    • Segment 2: The Importance of Volume

    • Explore the significance of volume with evidence from meta-analyses.
    • Emphasize that low volumes can yield meaningful results.
    • Introduce the concept of minimum effective and excessive volume.

      • Segment 3: Customizing Volume for Individuals

      • Stress the need for personalized volume recommendations.
      • Discuss factors influencing optimal volume, including recovery and performance.
      • Emphasize the importance of adhering to guidelines unless there's a compelling reason not to.

        • Segment 4: Evolution of Volume Over Time

        • Examine how volume requirements change throughout one's training career.
        • Discuss whether volumes tend to increase or decrease over time.
        • Highlight the dynamic nature of volume needs between individuals, muscle groups, and exercises.

          • Segment 5: Special Considerations for Volume

          • Explore how volume interacts with other training variables.
          • Discuss differences in volumes during cutting, bulking, and maintenance phases.
          • Touch on frequency, intensity (load and RIR), muscle groups, exercise types, and intensity techniques.
          • Address the research bias towards specialization phases.
            • ...more
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            Built With ScienceBy Jeremy Ethier, Daniel Plotkin, & Max Coleman