Are you overworking your muscles?

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Table of Contents

• Men’s Must Read Article

• Parker’s Breakdown: Volume

• Fitness trivia ❓

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🚨Men’s Must Read Article🚨

How Much Training Volume Do You Really Need? (Science Explained)

We are changing things up this week. Instead of directing your attention to an article, I instead wanted to show you a video.

Jeff Nippard is a fantastic, science based, fitness youtuber. In this video, he discusses how many sets you should be hitting per muscle group per week. The results may shock you. Here are a couple of the main points. 👇👇

• New science on volume is constantly coming out

• Science has shown a minimum of 10 sets per week for each muscle group should be performed

• Previous scientific citing has shown that 20 sets should be maximum

• New scientific findings may disprove the maximum of 20 sets

Parker’s Breakdown: Volume

Do you ever go into the gym and see the new gym goer hitting 40 sets of bicep curls? They will often be in the gym for 3 hours!

Or you will see the big guy come into the gym and walk on a treadmill for 5 minutes and then do a couple sets of light bench press and leave. Later on, hear him complain about how he doesn’t see any results.

People often don’t understand how much volume to do for each muscle group in a week to really see progress. Well to answer this question, I want to bring your attention to 2 studies.

1. The first study answers the question of the minimum amount of sets we should be hitting in order to see results. This study showed that hitting 10 sets per week per muscle group achieved double the results compared to hitting 5 sets per week. So we know that we need to hit at least 10. Additionally, if you are completely new to the gym, I would recommend hitting somewhere in the spectrum of 12 sets per muscle group per week as your body adapts to new stress.

2. The second study answers the questions of the maximum amount of sets that we should be hitting. This study notes that we should be hitting a maximum of 20 sets per muscle group per week.

So how much volume should you be doing after hearing all of this?

If you are a beginner I would recommend somewhere around 12-13 sets per muscle group per week and work your way up to 20 as you progress. I have been lifting for 8+ years and I have found that my sweet spot is around 18 sets per muscle group for maximum recovery. Try out different ranges and see what feels best to you and your recovery. Hope this helps!

Fitness trivia ❓

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