The total amount of work performed in training, typically calculated as sets x reps x weight.
FULL EXPLANATION
Training volume is a fundamental variable in exercise programming, representing the total workload performed. For resistance training, it's commonly calculated as sets x reps x weight lifted.
Volume is a key driver of muscle hypertrophy and strength gains. More volume generally leads to more adaptation, up to a point. However, excessive volume can lead to overtraining and diminishing returns.
WHY IT MATTERS
Volume is considered the primary driver of muscle growth. Understanding and manipulating training volume allows for optimized programming and continued progress.
HOW TO IMPROVE
Progressively increase volume over time through additional sets, reps, or weight. Monitor recovery to avoid overtraining. Periodize volume across training blocks.
NORMAL RANGES
General recommendations for hypertrophy: 10-20 sets per muscle group per week. Advanced lifters may benefit from higher volumes. Individual response varies.
RELATED TERMS
One Rep Max
The maximum weight you can lift for a single repetition with proper form, used to measure and program strength training.
Delayed Onset Muscle Soreness
Muscle pain and stiffness that develops 24-72 hours after unaccustomed or intense exercise.
Supercompensation
The training principle where fitness improves above baseline during recovery from training stress.
Overtraining Syndrome
A condition of decreased performance and fatigue that occurs when training exceeds recovery capacity for an extended period.
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