→ Transform Coaching (2-week free trial) | How much training volume do you actually need to grow?

In this episode we cut through the noise and unpack what the research says about high vs low volume training, along with what we’ve seen work best with clients and ourselves.

You’ll learn how to know if you’re doing too much or too little, when to bias higher vs. lower volume, how to split sets across the week for better performance, and how to determine the ideal amount of volume for you as an individual.

Timestamps:
 00:10 – Why training volume matters
 02:39 – Training volume defined
 05:30 – Low volume during fat loss
 09:20 – Newbie high-volume mistakes
 12:35 – Junk volume, adherence, burnout
 22:30 – Research vs. reality: more ≠ better
 31:00 – Diminishing returns: 80–90% with moderate sets
 36:00 – Per-session cap (6–11 sets) + frequency (~2x/week)
 44:50 – Weekly target range: 6–15 hard sets
 46:40 – Start low; add only if progress stalls
 48:20 – Fix sleep, stress, nutrition first; wrap-up

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