If you’re diving deep into strength training, you’ve probably asked yourself: “How much volume is too much?” Finding the right balance of volume (the total number of sets you do for each muscle group) is crucial for optimizing hypertrophy and avoiding burnout. Let’s explore the science and strategy behind training volume.
1. Volume and Hypertrophy: The Inverted U Curve
The relationship between training volume and muscle growth can be visualized as an inverted U-shaped curve. Essentially, more volume leads to more hypertrophy, but there’s a catch. As you keep adding volume, each additional set provides a diminishing return. For example, doing 10 hard sets per week might give you twice the gains of 5 hard sets. However, increasing to 20 hard sets per week won’t double the results of doing 10 sets; the extra benefit becomes progressively smaller.
This concept is crucial to keep in mind if you’re aiming for optimal muscle growth without overdoing it. More isn’t always better—it’s about finding the sweet spot where you’re maximizing your gains while minimizing unnecessary fatigue.
2. Have We Reached the Top of the Inverted U?
From a scientific perspective, we haven’t actually pinpointed the top of this inverted U curve. The precise point where adding more volume ceases to provide additional benefits remains elusive. Most studies suggest that increasing volume leads to more muscle growth up to a point, but they haven’t yet found where adding more volume becomes entirely counterproductive. In other words, we know that the curve starts to flatten, but we haven’t yet identified when it completely levels off.
3. The 30-Set Weekly Threshold
Most scientific studies on training volume don’t go beyond 30 hard sets per week for a given muscle group. However, the evidence so far indicates that the top of the curve lies somewhere beyond 30 sets. This means that for those of you pushing your training volume to the max, you might still be within a range that provides additional stimulus. But remember, just because the benefits continue doesn’t mean they increase at the same rate.
4. Local Fatigue vs. Systemic Fatigue
While the muscle groups in your body might theoretically handle 30 hard sets per week, systemic fatigue is a different beast. This global form of fatigue affects your entire body, leaving you feeling exhausted, moody, and performing at a lower level overall. For instance, hitting 30 hard sets per week for each muscle group could push your body’s total volume into a zone that results in systemic burnout. You might notice slower recovery, sleep disturbances, and mental fatigue, which can all hamper your progress.
Therefore, even if each individual muscle group is coping well with the local fatigue and stimulus, the cumulative effect on your whole system could tip you into the realm of overtraining.
5. Strategic Volume Allocation
If you’re really pushing the limits of your training, consider allocating your volume strategically. Focus on higher volume for the muscle groups you’re currently prioritizing and reduce volume on less important areas. For example, if you’re aiming to build your chest, you might do 20-25 hard sets for your chest while scaling back to 10-15 sets for other muscle groups. This allows you to optimize growth in target areas without overwhelming your system with excessive global volume.
The Bottom Line
Volume is a key driver of hypertrophy, but more volume isn’t always better. The relationship between volume and muscle growth follows an inverted U curve, where additional sets provide diminishing returns. While we haven’t yet found the absolute “top” of this curve, we know it lies beyond 30 sets per week. However, keep in mind that systemic fatigue can become a major roadblock, even if individual muscles seem to handle the load.
To push the limits of your training safely, prioritize volume on key muscle groups and scale back on others. Your body (and mind) will thank you for the balanced approach.
