What Exactly Is Training Volume?
Before diving into the science, let's define our terms. In strength training, 'volume' refers to the total amount of work you do. While it can be calculated as sets multiplied by reps multiplied by weight, a much simpler and more practical way to track
it for muscle growth is by counting the number of 'hard sets' you perform for each muscle group per week. A 'hard set' is one that is taken close to muscular failure, where you only have a few repetitions left 'in the tank'. These are the sets that actually stimulate muscle growth. Easy warm-up sets don't count towards this total. So, when we talk about volume, we're really asking: how many challenging sets for your chest, back, or legs are you doing every seven days?
The Science-Backed 'Sweet Spot'
For years, lifters have debated the ideal number of sets. Thankfully, a large body of research has brought us closer to a consensus. Several major scientific reviews, including landmark meta-analyses, have confirmed a 'dose-response' relationship between volume and muscle growth—meaning, up to a point, more sets equal more muscle. The widely accepted range for most people is between 10 to 20 hard sets per muscle group per week. A 2024 large-scale review involving over 2,000 participants strongly reinforced that higher weekly volume leads to greater muscle growth, but it also highlighted that the gains get smaller as the volume gets higher. This is where the crucial concept of diminishing returns comes into play.
The Law of Diminishing Returns in the Gym
Think of training volume like adding sugar to your coffee. The first spoonful makes a huge difference. The second helps, but not as much as the first. By the fifth spoonful, you're not really improving the taste and might even be ruining it. The same principle applies to your muscles. The first 10 weekly sets provide a powerful stimulus for growth. Going from 10 to 15 sets will still yield noticeable gains, but they will be smaller than the gains from your first 10. Pushing from 15 to 20 sets gives you even less bang for your buck. Once you go much beyond 20 sets per week for a single muscle group, you enter a territory where the extra work provides very little extra benefit while dramatically increasing fatigue and recovery demands. This excess, ineffective work is often called 'junk volume'.
Avoiding 'Junk Volume'
Junk volume is any training that consumes time and energy without contributing meaningfully to your goals. It’s the extra sets you do out of habit, not because they are productive. Research suggests there's a limit to how much you can stimulate a muscle in a single workout, often estimated around six to ten hard sets. Trying to cram 20 sets for your chest into one Monday session is not only inefficient but counterproductive. Most of those later sets become junk volume, creating fatigue that compromises your recovery and performance in later workouts without adding more growth. The smarter approach is to spread your weekly volume across two or more sessions.
How to Apply This to Your Training
So, how do you use this information? First, start tracking your weekly sets per muscle group. You can use a notebook or a simple app. Aim for the lower end of the effective range, around 10-12 hard sets per muscle, per week. See how your body responds. If you are recovering well and making progress, you're likely in a great spot. If your progress stalls after a few months, you can consider gradually increasing your volume by adding one or two sets per week for a specific muscle group. It is also important to remember that different muscles can handle different amounts of volume. For example, larger muscle groups like the back and quads can often handle more work, while smaller muscles like biceps or hamstrings may need less. The key is to be strategic. Start with the minimum effective dose and only increase it when necessary, rather than assuming more is always better.
