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Training volume is the most important variable for muscle growth, but more isn't always better. The relationship between volume and gains follows a dose-response curve that eventually plateaus and can even reverse if you exceed your recovery capacity.
Understanding how to find and manipulate your optimal training volume is the difference between spinning your wheels and making consistent progress.
Key Takeaway
Most muscle growth happens in the MEV to MAV range (5-20 sets per muscle per week). More volume beyond this point provides diminishing returns and eventually becomes counterproductive. Find YOUR optimal range through systematic testing.
What is Training Volume?
Training volume refers to the total amount of work performed, typically measured as the number of hard sets per muscle group per week. Research consistently shows that volume has a dose-response relationship with muscle growth, up to a point.
Volume Can Be Measured As
Sets per week - Most practical and research-validated
Volume load - Sets times Reps times Weight (less useful for hypertrophy)
Tonnage - Total weight lifted (problematic across exercises)
Number of hard sets - Sets taken close to failure (0-4 RIR)
For hypertrophy purposes, sets per week per muscle group is the most useful metric because it's simple to track and directly correlates with muscle growth in research studies.
Volume Landmarks: MEV, MAV, MRV
Dr. Mike Israetel's volume landmarks provide a framework for individualizing training volume.
MEV - Minimum Effective Volume
The minimum amount of volume needed to make gains
Good for maintenance phases, high-stress periods, beginners, deload weeks
MAV - Maximum Adaptive Volume
The volume range that produces the best gains for most people
Sweet spot for muscle growth, sustainable long-term, best effort-to-results ratio
MRV - Maximum Recoverable Volume
The maximum volume you can recover from
Only sustainable for 4-8 weeks, requires deload after, used for specialization phases
Muscle-Specific Volume Guidelines
Different muscles have different volume tolerances and requirements based on their fiber type composition, function, and recovery capacity.
| Muscle Group | MEV | MAV | MRV | Frequency |
|---|---|---|---|---|
| Chest | 8-10 | 12-20 | 22-30 | 2-3x |
| Back | 10-14 | 14-22 | 25-35 | 2-4x |
| Shoulders | 8-12 | 16-20 | 26-32 | 2-4x |
| Biceps | 6-8 | 10-16 | 20-26 | 2-4x |
| Triceps | 6-8 | 10-16 | 18-24 | 2-3x |
| Quads | 8-10 | 12-18 | 20-30 | 2-3x |
| Hamstrings | 6-8 | 10-16 | 18-24 | 2-3x |
| Glutes | 0-4 | 6-12 | 16-20 | 2-3x |
| Calves | 8-12 | 12-20 | 20-30 | 3-5x |
| Abs | 0-6 | 8-16 | 20-25 | 3-5x |
High Volume Tolerance Muscles
Back - High threshold due to multiple muscle groups
Shoulders - Respond well to high frequency and volume
Calves - Need high volume due to daily use adaptation
Side/Rear Delts - Can handle 20-30+ sets per week
Low Volume Tolerance Muscles
Triceps - Get significant indirect volume from pressing
Hamstrings - High neural demand limits volume capacity
Lower Back - Systemic fatigue limits direct volume
Glutes - Often get enough from squats/deadlifts
How to Calculate Your Volume
What Counts as a Set?
Count These Sets
Sets taken to 0-4 RIR (Reps in Reserve)
Sets with 5-30 reps (for hypertrophy)
Compound movements for all involved muscles
Drop sets, rest-pause (count as 1.5-2 sets)
Don't Count These
Warm-up sets below 60% 1RM
Sets with 5+ RIR
Cardio or metabolic work
Stretching or mobility work
Fractional Set Counting
Example: Bench Press Volume Distribution
Bench Press affects multiple muscles:
Chest: 1.0 sets (primary mover)
Front Delts: 0.5 sets (significant involvement)
Triceps: 0.5 sets (significant involvement)
So 10 sets of bench press equals:
10 sets for chest
5 sets for front delts
5 sets for triceps
Volume Progression Strategies
Linear Volume Progression
4-Week Mesocycle Example (Chest)
Week 1: 12 sets (MEV)
Week 2: 15 sets (+3)
Week 3: 18 sets (+3)
Week 4: 21 sets (+3)
Week 5: Deload (8-10 sets)
Wave Loading Volume
3-Week Waves (Back)
Wave 1: 14 to 16 to 18 sets
Wave 2: 16 to 18 to 20 sets
Wave 3: 18 to 20 to 22 sets
Deload: 10-12 sets
Double Progression
Double Progression Steps
Start with 3x8 (lower rep range)
Work up to 3x12 (upper rep range)
Add a 4th set, drop back to 4x8
Work up to 4x12
Repeat process or increase weight
Individual Factors Affecting Volume Tolerance
Factors That Increase Volume Capacity
Training experience - Advanced lifters can handle more volume
Youth - Younger trainees recover faster
Good sleep - 7-9 hours enhances recovery
Caloric surplus - More energy for recovery
Low life stress - Better systemic recovery
Enhanced work capacity - Built over time
Favorable genetics - Some people are volume responders
Factors That Decrease Volume Capacity
Caloric deficit - Reduced recovery capacity
Poor sleep - Impaired protein synthesis
High stress - Elevated cortisol
Age - Slower recovery after 40+
Manual labor job - Additional systemic fatigue
Endurance training - Interference effect
Poor nutrition - Inadequate protein/micronutrients
Gender Differences in Volume
Women Generally:
Can handle 20-30% more volume than men
Recover faster between sets
Less muscle damage from training
Better fatigue resistance
May need higher frequency
Common Volume Mistakes to Avoid
Mistake 1: More is Always Better
Problem: Exceeding MRV consistently
Solution: Find your MAV and stay there most of the time
Mistake 2: Same Volume Year-Round
Problem: No progression or periodization
Solution: Use mesocycles with varying volume
Mistake 3: Ignoring Recovery Signs
Problem: Pushing through fatigue
Solution: Track performance and adjust accordingly
Mistake 4: Cookie-Cutter Programs
Problem: Using someone else's volume
Solution: Find YOUR volume landmarks
Finding Your Volume Landmarks
Finding Your MEV
Start with 6-8 sets per muscle per week
Train for 2 weeks
If no pump, soreness, or strength gain, you're below MEV
Add 2-3 sets per week until you see progress
That's your MEV
Finding Your MRV
Progressively add volume over 4-6 weeks
Monitor warning signs:
Strength plateaus or decreases
Persistent joint pain
Poor sleep quality
Lack of pump during training
Decreased motivation
When 2+ markers appear, you've hit MRV
Back off by 20-30% for your next cycle
Recovery and Volume Management
Signs You're Recovering Well
Strength maintaining or increasing
Good pumps during training
Motivated to train
Sleeping well
Minimal joint pain
Steady body weight (if maintaining)
Signs You Need a Deload
Strength decreasing for 2+ sessions
Poor mind-muscle connection
Dreading workouts
Disrupted sleep
Persistent joint/tendon pain
Getting sick frequently
Key Takeaways
Volume Guidelines Summary
Start at MEV and progress slowly
Most growth happens at MAV (10-20 sets)
MRV is unsustainable long-term
Individual response varies greatly
Periodize volume over mesocycles
Track performance to find YOUR landmarks
Quality over quantity always
Final Thoughts
Training volume is a powerful tool, but it's not about doing as much as possible. It's about doing as much as necessary. Start conservatively, track your progress, and let your results guide your volume decisions. Remember that your optimal volume will change based on your training phase, life stress, and recovery capacity.
References
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017;35(11):1073-1082.
- Israetel M, Hoffmann J, Smith CW. The Scientific Principles of Hypertrophy Training. Renaissance Periodization; 2021.
- Hackett DA, Johnson NA, Chow CM. Training practices and ergogenic aids used by male bodybuilders. J Strength Cond Res. 2013;27(6):1609-17.
- Peterson MD, Rhea MR, Alvar BA. Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. J Strength Cond Res. 2005;19(4):950-8.
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
- Hunter SK. Sex differences in human fatigability: mechanisms and insight to physiological responses. Acta Physiol (Oxf). 2014;210(4):768-89.