Evidence-based guide
How much training volume do you actually need?
The science-backed answer to one of the most common questions in fitness. Learn the volume landmarks that determine whether you're undertraining, in the sweet spot, or overdoing it.
What is training volume?
Training volume is the total amount of work you do for a muscle group. The most practical way to measure it is by counting hard sets — sets taken close to failure (within 0-3 reps of failure, or RPE 7+).
Not all sets count equally. A set of 20 reps on leg extensions at RPE 5 doesn't stimulate as much growth as a set of 8 reps at RPE 9. That's why we focus on hard sets rather than total sets.
The three volume landmarks
Research from hypertrophy scientists like Dr. Mike Israetel, Brad Schoenfeld, and James Krieger has established three key volume landmarks:
Minimum Effective Dose (MED)
4-8 sets/weekThe minimum volume needed to maintain muscle and see some progress. Good for deload weeks or when time is limited.
Target Range
10-20 sets/weekThe sweet spot for most lifters. Enough stimulus for growth, recoverable for most people. This is where you want to spend most of your training.
Maximum Recoverable Volume (MRV)
20+ sets/weekApproaching or exceeding your recovery capacity. Can be useful for short specialization phases, but not sustainable long-term.
Volume recommendations by muscle group
Different muscles have different recovery rates and respond to different volume ranges. Here are evidence-based starting points:
| Muscle Group | Target Range | Note |
|---|---|---|
| Chest | 10-20 sets/wk | Responds well to moderate frequency (2x/week) |
| Back (Lats) | 10-20 sets/wk | Can handle higher volume due to multiple movement patterns |
| Shoulders (Side Delts) | 12-22 sets/wk | Small muscle, recovers fast, can train frequently |
| Quads | 10-18 sets/wk | Systemically fatiguing - quality over quantity |
| Hamstrings | 8-16 sets/wk | Often undertrained relative to quads |
| Biceps | 8-16 sets/wk | Get indirect work from pulling movements |
| Triceps | 8-16 sets/wk | Get indirect work from pressing movements |
| Glutes | 8-16 sets/wk | Respond well to hip hinges and direct work |
These are starting points. Individual response varies based on training age, genetics, recovery capacity, and life stress. The key is to track and adjust.
How to know if your volume is off
Signs of Too Little Volume
- Strength has plateaued for weeks
- No muscle soreness ever (not a perfect indicator, but relevant)
- Workouts feel too easy
- You recover fully within 24 hours
- No visible changes over months
Signs of Too Much Volume
- Persistent fatigue that doesn't improve with sleep
- Strength going DOWN over time
- Joint pain or nagging injuries
- Dreading workouts / low motivation
- Sleep quality declining
- Getting sick more often
How to track your volume
Tracking volume manually is tedious. You'd need to:
- Count sets per exercise
- Map each exercise to its target muscle group(s)
- Account for secondary muscles (rows hit biceps, bench hits triceps)
- Sum it all up per week
- Compare against optimal ranges
Or you can upload your training data and have it calculated automatically.
In TRAINOLIC
- Volume per muscle group vs. target ranges
- Hard sets tracking (RPE 7+ sets)
- Frequency analysis (sessions per muscle per week)
- Balance check (anterior/posterior, push/pull)
Free. No account needed. Your data stays on your device.
Key takeaways
- Target 10-20 hard sets per muscle group per week for most people
- Hard sets = sets at RPE 7+ (within 3 reps of failure)
- Below 10 sets is maintenance territory; above 20 risks overtraining
- Different muscles recover at different rates — adjust accordingly
- Track your volume objectively rather than guessing
- Watch for signs of under- or overtraining and adjust
References & Further Reading
- Schoenfeld, B.J. et al. (2017). "Dose-response relationship between weekly resistance training volume and increases in muscle mass"
- Krieger, J.W. (2010). "Single vs. multiple sets of resistance exercise for muscle hypertrophy: A meta-analysis"
- Israetel, M., Hoffmann, J., & Davis, M. "Scientific Principles of Hypertrophy Training" - Renaissance Periodization
Check your volume now
Get volume per muscle group compared against evidence-based landmarks.
Available on iPhone. Android coming soon.