Should You Do High Volume Or Low Volume For Muscle Growth?

Should you do high volume or low volume for muscle growth? This is one of those questions that gets endlessly debated in health and fitness circles, and there are strong opinions on both sides. When we take on new coaching clients, we see people very often paralysed into inaction trying to decide between following a high volume or low volume approach.

So if you are trying to utilise the best methods you can to build more muscle, what should you be doing? Should you be prioritising increasing the amount of overall volume you are doing (as measured by working sets) or should you be prioritising a low volume of training, but have that training be more intense (closer to failure)?

Let’s get stuck into it!

Should You Do High Volume Or Low Volume For Muscle Growth?

Understanding Training Volume

Training volume is one of the most important factors in resistance training, as it dictates how much overall stimulus your muscles receive. It refers to the total amount of work performed within a given workout or over an extended training period. In practical terms, volume is calculated using the following formula:

Volume = Sets x Reps x Weight (Load)

For instance, if you perform 3 sets of 10 reps with 100 kilos on the bench press, your total training volume for that exercise is:

3 x 10 x 100 = 3,000 kilos.

While this equation provides a handy quantifiable way to measure training volume, its implications reach far beyond mere numbers. Training volume plays a fundamental role in muscle hypertrophy (muscle growth), as it directly influences the amount of mechanical tension, muscle damage, and metabolic stress placed on the body. These three factors are the primary drivers of muscle adaptation, and the way volume is applied can dramatically alter the results one experiences.

However, it is crucial to recognise that more volume does not always equate to better results. There is a fine balance between providing enough stimulus to trigger muscle growth and pushing the body beyond its ability to recover effectively. 

If training volume is too low, the muscles may not receive enough stimulus to grow. Conversely, excessive volume can lead to overtraining, causing fatigue, diminished performance, and even an increased risk of injury.

Practically speaking, one of the simplest ways to think about volume is in terms of the total number of sets performed for a given muscle group per week. Studies suggest that performing 10 to 20 sets per muscle group per week seems to be optimal for hypertrophy, but this range varies based on an individual’s experience level, recovery capacity, and genetic factors. Beginners might see significant gains with as few as 8-10 sets per week, whereas advanced lifters often require higher volumes to continue progressing.

Additionally, how volume is distributed across a training week matters. Splitting total weekly volume across multiple sessions (such as training a muscle twice or three times per week) may lead to better hypertrophy outcomes than cramming all volume into a single workout. This is because training a muscle more frequently allows for better quality repetitions, improved motor learning, and more manageable fatigue levels.

Another critical consideration is the intensity at which the volume is performed. Lifting with heavier weights and lower reps (such as 4-6 reps per set) places greater emphasis on mechanical tension, which is crucial for strength adaptations. 

Meanwhile, moderate rep ranges (8-12 reps) with a slightly lighter load tend to optimise metabolic stress and maybe also muscle damage, making them particularly effective for hypertrophy. 

Higher rep ranges (15-20+ reps) are also useful, especially when used as a method to accumulate additional volume while minimising joint stress.

Intensity can also be measured by proximity to failure, using methods such as reps in reserve (RIR). There is a clear difference between someone who does 10 sets with 3 RIR and someone who does 10 sets with 0 RIR. 

All of these need to be taken into account when we discuss whether you should do high volume or low volume. Ultimately, the key to maximising muscle growth lies in finding the optimal training volume for your body, taking into account factors such as individual recovery ability, training history, and overall goals. 

Understanding how volume interacts with intensity, frequency, and recovery will allow you to tailor your approach, ensuring that you continually challenge your muscles while preventing excessive fatigue or injury.

So, with this in mind, let’s just build out your understanding and explore things a bit more.

The Science of Muscle Growth (Hypertrophy)

Muscle growth is a complex biological process that occurs when muscle fibres experience specific stimuli and subsequently rebuild themselves to become thicker and stronger. This adaptive response is the foundation of resistance training and is governed by several physiological mechanisms. 

Understanding these mechanisms allows us to design more effective workout routines tailored to our specific goals.

The Key Mechanisms of Hypertrophy

1. Mechanical Tension: One of, if not the most critical drivers of muscle growth is mechanical tension, which occurs when muscles are placed under external resistance through loaded movements. When you lift heavy weights, your muscle fibres experience stress, causing structural and neurological adaptations. This is particularly important in strength training, where maximal loads and progressive overload play a key role in signaling muscle development.
2. Muscle Damage: When we train, especially with resistance exercises that involve eccentric contractions (lengthening of the muscle under load) and/or loading in the lengthened range, our muscle fibres experience damage. This muscle damage signals the body to initiate a repair process, which makes muscles larger and more resilient as a result of the repairs. However, excessive muscle damage without adequate recovery can lead to overtraining and hinder progress rather than enhance it.
3. Metabolic Stress: Another key factor in muscle growth is metabolic stress, often associated with the “pump” that bodybuilders experience during high-rep training. This occurs due to the accumulation of metabolic byproducts such as lactate, hydrogen ions, and phosphate, which contribute to cellular swelling and increased production of anabolic hormones like growth hormone and IGF-1. This environment is particularly favourable for hypertrophy, as it promotes muscle fibre expansion without necessarily requiring maximal loads.

The Role of Hormones in Hypertrophy

Beyond these three primary mechanisms, muscle growth is also heavily influenced by hormonal responses. Resistance training stimulates the release of key anabolic hormones, such as testosterone, growth hormone, and insulin-like growth factor-1 (IGF-1), which aid in protein synthesis and muscle repair. Elevated levels of these hormones create an optimal anabolic environment that facilitates muscle hypertrophy over time.

These hormonal fluctuations aren’t generally enough to actually significantly contribute to muscle building. However, I bring it up because excessive training without proper recovery can increase levels of cortisol, a catabolic hormone that breaks down muscle tissue and impairs growth. Excessive training volume also tends to lead to more chronic reductions in the anabolic hormones.

So, balancing training intensity, volume, and rest is crucial to ensuring that the body’s hormonal environment remains conducive to muscle building.

High Volume vs. Low Volume Training and Their Impact on Hypertrophy

High volume and low volume training stimulate these mechanisms in different ways, making them suitable for different training objectives. 

High volume training, characterised by multiple sets and moderate-to-high repetitions, generally with ~3 RIR, maximises metabolic stress and muscle damage, while still significantly contributing to mechanical tension, leading to significant hypertrophy. This is why it is the preferred method for bodybuilders and those seeking muscular endurance.

On the other hand, low volume training tends to focus on reps taken closer to failure, emphasising mechanical tension (while still touching on metabolic stress and muscle damage). This approach is particularly effective for increasing strength and size, while spending less time in the gym. 

So, both high volume and low volume can be used to build muscle, if the program is set up correctly. But how do we know when to use each method?

Well, to answer that, we need to just elaborate on both training methods, and look at their pros and cons.

High-Volume Training: What It Is and Its Benefits

High volume training involves performing a greater number of sets (and sometimes also reps) per muscle group. This style is frequently used in bodybuilding and general hypertrophy-focused training.

High volume training means different things to different individuals, but for this discussion, we will define “high” as 16 or more sets per week for a given muscle group. This number is somewhat arbitrary, but somewhere around this number of sets is about right.

To understand why high-volume training is so effective, we must examine how it impacts muscle metabolic stress, and muscular endurance.

Higher Metabolic Stress

A major advantage of high-volume training is the accumulation of metabolic stress, often referred to as “the pump.” This occurs when repeated contractions lead to a buildup of metabolites like lactate, hydrogen ions, and phosphate within the muscle. As a result, muscle cells experience swelling, and blood flow to the working muscles increases, leading to a temporary but significant expansion in muscle size.

Beyond the aesthetic appeal, this metabolic stress plays a crucial role in hypertrophy. It signals the release of anabolic hormones such as growth hormone and IGF-1, both of which contribute to protein synthesis and muscle repair. Additionally, the cellular swelling associated with metabolic stress places mechanical tension on the muscle fibres, which further encourages adaptation and growth.

Improved Muscular Endurance

With high volume training, muscles are exposed to prolonged time under tension, which enhances their ability to sustain contractions over extended periods. This increased muscular endurance is particularly beneficial for athletes and those looking to improve their overall stamina in resistance training.

By regularly pushing muscles to work through fatigue, high volume training enhances capillary density and mitochondrial function within muscle cells. These adaptations lead to improved oxygen delivery and energy production, enabling the muscles to perform at a higher level for longer durations.

Example High-Volume Chest Workout

To put these principles into practice, let’s consider a high-volume workout designed for chest development:

1. Bench Press – 4 sets of 10-12 reps (3RIR)
2. Incline Dumbbell Press – 4 sets of 10-12 reps (3RIR)
3. Cable Flyes – 4 sets of 12-15 reps (2RIR)
4. Push-ups – 4 sets to failure (0RIR)

As you can see, 16 sets are performed in this workout. This would be a relatively high volume workout for the chest. Now, the volume doesn’t have to be allocated to a single day. It could be spread out over a number of days. But you get the idea.

Ultimately, high volume training allows you to get more effective reps across a workout and training block. This in turn, leads to more muscle growth (up to a point).

Challenges of High-Volume Training

While high volume training offers numerous benefits, it is not without challenges. The increased workload naturally leads to greater fatigue, which means that proper recovery becomes even more crucial. Without sufficient rest, nutrition, and overall recovery strategies, excessive training volume can lead to overtraining, diminishing performance rather than enhancing it.

Additionally, longer workout sessions can be impractical for individuals with busy schedules. High-volume training requires more time in the gym, which may not be feasible for those who cannot commit to extended workouts multiple times per week.

Lastly, there is a point of diminishing returns when it comes to volume. While performing 16-20 sets per muscle group per week is highly effective, pushing beyond this range without increasing recovery efforts can lead to diminished strength gains, chronic soreness, and increased risk of injury. Trying to do high volume for every muscle at the same time is also likely to lead to over training. 

Therefore, balancing training volume with intensity, rest, proper program design and proper periodisation is essential for long-term progress.

Final Thoughts on High-Volume Training

High volume training is one of the most effective strategies for muscle growth. However, to fully benefit from this approach, lifters must prioritise recovery, manage fatigue, and ensure that their training volume aligns with their individual goals and capabilities.

If incorporated strategically and paired with adequate nutrition and rest, high volume training can be a game-changer for those seeking to build muscle and improve overall conditioning. However, for optimal long-term progress, it is essential to periodically adjust training variables to prevent plateaus and overuse injuries.

By finding the right balance and listening to your body, you can make high volume training a powerful tool in your strength and hypertrophy journey.

Low-Volume Training: What It Is and Its Benefits

Low volume training, in contrast to high-volume training, is characterised by performing fewer sets per muscle group, typically below 10 sets per muscle per week. This method focuses on quality over quantity, allowing for heavier loads, more controlled repetitions, and greater intensity per set (closer proximity to failure). 

Unlike high-volume training, which prioritises cumulative fatigue and metabolic stress, low-volume training emphasises mechanical tension.

A typical low-volume chest workout might include:

1. Bench Press – 3 sets of 10-12 reps (1-2RIR)
2. Incline Dumbbell Press – 3 sets of 10-12 reps (1-2RIR)

As you can see, there are only 6 sets performed. Now, this is on the very low end of the volume recommendations, but many people do train in this manner. The volume doesn’t have to be allocated to a single day. It could be spread out over a number of days. However, generally, it would be a good idea to do at least 3-4 sets for a given muscle group in a given workout. 

With the lower volume, people tend to also go closer to failure with their sets, so you will generally see lower RIR recommendations for low volume training. 

The Key Benefits of Low-Volume Training

1. More Time-Efficient Workouts

One of the most significant advantages of low-volume training is efficiency. Because fewer sets are performed per session, workouts tend to be shorter but more intense. This is particularly beneficial for those with limited time to train, allowing them to complete effective workouts in as little as 30-45 minutes without compromising performance.

2. Reduced Overall Fatigue and Faster Recovery

Lower training volume generally means less fatigue (although if you go very close to failure, it can end up generating just as much, if not more fatigue than high volume training), allowing for quicker recovery between workouts. Unlike high-volume training, which demands longer recovery periods due to increased muscular fatigue, low-volume training can provide enough stimulus for muscle adaptation without overtaxing the body. This makes it a great option for lifters who train frequently or incorporate other physical activities into their routine.

3. Lower Risk of Overuse Injuries

Excessive training volume can contribute to chronic joint stress, tendon inflammation, and overuse injuries. Because low-volume training limits repetitive strain, it is easier on the joints and connective tissues, reducing the likelihood of tendonitis, muscle strain, or joint pain over time. This makes it particularly beneficial for older lifters or individuals recovering from previous injuries.

4. Improved Technique and Execution

With fewer total sets and reps to complete, lifters can place greater focus on exercise execution. This results in better technique, greater control during lifts, and reduced risk of injury due to sloppy form. Perfecting movement patterns ensures optimal muscle engagement, maximising gains from each rep performed.

The Limitations of Low-Volume Training

Despite its advantages, low volume training has some potential downsides. The reduced number of sets means there is less cumulative metabolic stress, which may limit hypertrophy potential compared to high volume training. Since muscle growth is partially driven by total workload, individuals looking for maximal hypertrophy may find that low volume training alone does not provide sufficient stimulus for significant muscle size gains.

Additionally, because total workload is lower, progression must come primarily from increasing intensity (heavier loads) or improving performance metrics (such as quality of execution). Without progressive overload, the risk of stagnation is higher in low-volume training programs. You simply have fewer variables to manipulate to keep progress moving forward.

How to Optimise Low-Volume Training for Muscle Growth

I know a lot of people like low volume training, so I wanted to just include a section on how to make low-volume training more effective for muscle hypertrophy.

• Focus on Progressive Overload: Since total volume is lower, make sure to increase weight or improve rep quality over time to ensure continued adaptation.
• Slow Eccentric and Explosive Concentric Movements: Slowing down the eccentric (lowering) portion of the lift and focusing on explosive concentric (lifting) movements can help maximize muscle recruitment and tension. Don’t just go through the motions.
• Use Advanced Techniques: Methods like rest-pause training, isometric holds, and cluster sets can help maximise the effectiveness of your workouts.
• Ensure Adequate Recovery and Nutrition: Since low-volume training heavily relies on intensity rather than volume, ensuring proper rest, sleep, and nutrition is crucial for maximising its benefits.

Is Low-Volume Training Right for You?

Choosing low-volume training depends on your individual goals, recovery ability, and training experience. It is best suited for:

• Individuals with limited time who need efficient, high-intensity workouts.
• Lifters prone to joint pain or recovering from injuries who need to minimize repetitive strain.
• Those who struggle with recovery due to high-stress lifestyles, poor sleep, or other external factors.
• Individuals who prefer shorter but more intense workouts without sacrificing training quality.

Low-volume training is an effective, time-efficient, and joint-friendly approach to strength development and muscle maintenance. While it may not generate as much metabolic stress as high-volume training, it does offers many benefits. 

But how can we dial things in specifically for our goals?

Striking a Balance: Optimal Volume for Muscle Growth

For most lifters, the best approach falls somewhere in between high- and low-volume training. Research suggests that an optimal range for hypertrophy is 10-20 sets per muscle group per week, which can be distributed across multiple sessions. This range ensures adequate stimulus for muscle growth while allowing sufficient recovery, which is crucial for long-term progress.

Understanding where you fit within this range requires careful consideration of multiple factors. Simply choosing a number at random will not yield the best results. Instead, a personalised approach based on training history, intensity, recovery ability, and goals will be far more effective. The reality is that different individuals require different volumes, and blindly following a set guideline without monitoring progress is a recipe for stagnation.

How to Determine the Right Volume for You

Experience Level:

Beginners often require lower training volumes due to their limited ability to recover and the need to focus on skill acquisition. A new lifter performing 6-10 sets per muscle group per week will likely experience significant gains due to their heightened responsiveness to resistance training. On the other hand, advanced lifters who have already adapted to years of training will often need 12-20 sets per muscle group per week to continue making progress. Their bodies have become more resistant to hypertrophic stimuli, necessitating higher volumes to drive further adaptations.

Goals:

Your specific fitness goals play a major role in determining your optimal volume. Training for strength and size require slightly different approaches.  If your primary focus is strength, lower training volumes (around 6-10 sets per muscle group per week) with heavier loads can work quite well. The nervous system requires significant recovery when lifting maximal loads, making excessive volume counterproductive. 

However, if muscle size is the goal, moderate to high volume (10-20 sets per muscle group per week) with moderate weights and higher reps (8-12 range) is optimal for maximising hypertrophy. 

Recovery Ability:

Every individual recovers at a different rate, influenced by factors like sleep, nutrition, stress levels, and genetics. If you consistently feel fatigued, experience prolonged soreness, or see a decline in performance, it may be an indication that you are exceeding your optimal training volume. 

In contrast, if you are fully recovering between sessions and progressing steadily, you may be able to increase volume without issue. Optimising factors like nutrition (adequate calories, protein, carbohydrates, and micronutrients), sleep quality, and overall stress management will significantly impact how much training volume you can handle.

Time Constraints:

Your schedule will also dictate how much training volume is feasible. High-volume training requires longer workout sessions, often exceeding 90 minutes per session. If you have a busy schedule, lower-volume, higher-intensity training may be more practical. 

Alternatively, adjusting your split to train more frequently but for shorter durations (e.g., five 45-minute sessions per week instead of three 90-minute sessions) can allow you to meet your volume needs without excessively long workouts.

The Best of Both Worlds: Periodisation

Rather than committing exclusively to either high- or low-volume training, periodisation provides a structured way to incorporate both. By cycling through different training volumes over time, periodisation prevents stagnation and promotes continual adaptation. Here’s an example:

• Weeks 1-4: High-volume hypertrophy phase (8-12 reps, 15-20 sets per muscle group per week). This phase emphasises muscle growth through progressive overload and increased workload.
• Weeks 5-8: Moderate volume phase combining moderate volume and intensity (6-8 reps, 10-15 sets per muscle group per week). This phase prepares your body to start handling heavier weights. 
• Weeks 9-12: Low-volume strength phase (4-6 reps, 8-12 sets per muscle group per week). This phase shifts the focus towards heavier loads and lower reps to improve neuromuscular efficiency and maximal strength.

This approach prevents adaptation plateaus while ensuring a balance between hypertrophy, strength, and recovery.

Customising Training Volume for Different Muscle Groups

Not all muscle groups need the same training volume. Some muscles respond well to high-frequency, high-volume training, while others may require less work. You can tailor your approach based on individual muscle group priorities.

For example, if your quadriceps are lagging behind in development, you may increase volume for that muscle group to 18-20 sets per week. Conversely, if you are satisfied with your chest development, you may reduce volume to a maintenance level, such as 6-10 sets per week. This strategy allows you to allocate recovery resources efficiently, ensuring weaker muscle groups receive adequate attention without causing unnecessary fatigue from overtraining muscles that do not need as much work.

Optimal Training Volume Conclusion

Determining the optimal training volume requires a personalised approach that accounts for experience, goals, recovery capacity, and lifestyle factors. While research suggests 10-20 sets per muscle group per week as a general guideline for hypertrophy, this number should be adjusted based on individual needs.

By incorporating periodisation and prioritising certain muscle groups, you can create a well-balanced program that optimises muscle growth, strength, and recovery. Rather than following a one-size-fits-all approach, track your progress, listen to your body, and adjust your volume accordingly. The best training program is the one that allows you to train consistently while making measurable progress over time.

The Role of Recovery in Training Volume

Regardless of whether you prefer high- or low-volume training, recovery is the cornerstone of progress in resistance training. Without adequate recovery, your body simply cannot adapt to the stimulus you provide through training. In fact, the real muscle-building process does not occur while lifting weights; it happens during recovery, when your body repairs and rebuilds the micro-damage caused by training, leading to increased muscle size and strength.

Why Recovery Dictates Training Volume

Many lifters make the mistake of continuously increasing their training volume without properly considering their recovery capabilities. While it’s true that a higher volume may be required to continue progressing, if your recovery is insufficient, your performance will suffer, and progress will stall. Over time, this can lead to plateaus, excessive fatigue, poor sleep, increased risk of injury, and even hormonal imbalances that hinder muscle growth.

Recovery isn’t just about taking rest days, it’s a multifaceted approach that includes sleep, nutrition, hydration, stress management, and active recovery. These factors all work together to ensure your body can handle the workload you place upon it and continue progressing efficiently.

Optimising Recovery for Maximum Gains

To maximise your training results and optimise muscle growth, focusing on recovery is just as important as structuring your workouts. Here are some of the key components of proper recovery and how they influence training volume:

1. Quality Sleep

Sleep is arguably the most important recovery tool at your disposal. During deep sleep, your body releases growth hormone, which is essential for muscle repair, tissue regeneration, and overall recovery. Aim for 7-9 hours of quality sleep per night, ensuring deep, uninterrupted rest. Poor sleep patterns lead to increased cortisol levels (a stress hormone) that inhibit muscle recovery and growth.

To improve sleep quality:

• Stick to a consistent sleep schedule.
• Avoid screens (phones, tablets, TVs) 60 minutes before bed.
• Sleep in a cool, dark, and quiet environment.
• Avoid heavy meals, caffeine, and alcohol before bed.
• Consider meditation, reading, or deep breathing to relax before sleep.

2. Nutrition: Fuel for Recovery

Muscle growth and recovery cannot occur without proper nutrition. Your muscles need essential nutrients to repair the damage caused by intense workouts. Key nutritional components include:

• Calories: If you don’t eat enough, you won’t have the energy to perform in the gym or recover from the training. 
• Protein: The foundation of muscle repair. Aim for around 2g of protein per kilo of body weight daily from sources like chicken, beef, fish, eggs, and plant-based proteins.
• Carbohydrates: Carbs replenish muscle glycogen stores, which fuel your workouts. Complex carbs like oats, brown rice, quinoa, and sweet potatoes provide sustained energy.
• Healthy Fats: Essential for hormone regulation, which plays a key role in recovery. Avocados, nuts, seeds, and olive oil are excellent sources.
• Micronutrients: Magnesium, zinc, and vitamin D are crucial for muscle function, immune health, and energy production. Incorporating leafy greens, fruits, and whole foods ensures you meet your micronutrient needs.

3. Hydration: The Overlooked Key to Recovery

Water is fundamental for every biological process, including muscle recovery and performance. Dehydration can lead to decreased strength, endurance, and cognitive function, all of which negatively impact training volume and intensity.

• Aim for at least 3-4 liters of water per day, or more if sweating excessively.
• Include electrolytes (sodium, potassium, magnesium) to maintain fluid balance and prevent muscle cramps.
• Drink water consistently throughout the day rather than chugging large amounts all at once.

4. Active Recovery: Keeping the Body Moving

Contrary to popular belief, recovery doesn’t always mean complete rest. Incorporating active recovery between heavy training sessions can enhance blood circulation, reduce muscle soreness, and improve mobility without overloading your system.

Examples of active recovery include:

• Light cardio (walking, cycling, swimming)
• Mobility exercises and stretching
• Foam rolling and self-myofascial release
• Yoga or deep tissue work

Active recovery promotes faster healing while still keeping the body engaged and ready for the next intense training session.

5. Managing Stress for Better Recovery

Excessive stress, whether from work, lifestyle, or even emotional factors, has a profound impact on recovery and training performance. High levels of stress lead to elevated cortisol levels, which can:

• Reduce testosterone production, negatively affecting muscle growth.
• Increase muscle breakdown and hinder repair.
• Lead to poor sleep, decreased motivation, and increased fatigue.

To manage stress effectively:

• Practice deep breathing, meditation, or mindfulness.
• Engage in hobbies or relaxing activities outside of training.
• Maintain a balanced work-life routine to prevent burnout.

The Relationship Between Recovery and Training Volume

It’s essential to match your training volume with your recovery ability. If your recovery is lacking, high-volume training will eventually lead to overtraining, stagnation, and possible regression. On the other hand, if you optimise your recovery, you can handle more volume, train harder, and progress faster.

Ask yourself the following questions when assessing your recovery:

• Am I consistently feeling fatigued or sluggish in workouts?
• Am I sleeping well and waking up refreshed?
• Do I feel sore for excessive periods (beyond 48-72 hours)?
• Am I making steady progress, or have I plateaued?
• Am I stressed or lacking motivation to train?

If you’re struggling with recovery, adjusting your training volume, improving sleep, nutrition, hydration, and stress management should be your priority before increasing workout intensity.

Final Thoughts on Recovery and Training Volume

Recovery is the foundation of muscle growth and performance. No matter how well-structured your training program is, you won’t see the results you want if your recovery is lacking. More volume isn’t always better; better recovery is what allows higher volume to be productive.

To maximise your progress, prioritise sleep, nutrition, hydration, stress management, and active recovery alongside your training. By striking the right balance between workout intensity and recovery, you can ensure consistent muscle growth, strength gains, and long-term success in your fitness journey.

Should You do High Volume Or Low Volume Final Thoughts

Should you do high volume or low volume training for muscle growth? The answer depends on your personal goals, experience level, and recovery ability. Both training methods have their benefits, and a combination of both, structured through periodisation, often yields the best results.

Ultimately, consistency, proper recovery, and an intelligently designed training program matter more than sticking rigidly to one style. By understanding how volume impacts muscle growth and applying it strategically, you can build a stronger, more muscular physique efficiently and effectively. 

If you need help with your own training, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content, especially our free exercise content.

Specifically, the following content will be incredibly helpful:

• Resistance Training For Muscle & Strength
• Exercise Selection, Variety and Ordering
• Understanding Reps
• RIR & RPE (Do You Need To Train To Failure)
• Rep Tempo and Time Under Tension
• Training Volume (How Many Sets Should You Do) (this article will be particularly beneficial to read if the topic of this article interested you)
• Rest Periods
• Review of Resistance Training Guidelines

If you want more free information on nutrition or training, you can follow us on Instagram, YouTube or listen to the podcast, where we discuss all the little intricacies of exercise and nutrition. You can always stay up to date with our latest content by subscribing to our newsletter.

Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.