Fact: If you want your muscles to grow, you gotta increase the training volume. This is one of the few things in bodybuilding that we are almost certain about. Increasing the volume ultimately increases the amount of stress put on a muscle to trigger muscle growth.
The questions are: How much volume should you use? Is a high-volume workout better than low? This article is going to try and answer those, backed by research.
Further, we’re going to lay out a high-volume workout routine that you can use to trigger maximal muscle growth. Warning: This is a hardcore plan!
What Causes Muscle Growth:
Before we delve into the workout, let’s first lay down some baseline knowledge on the role training volume plays in muscle growth. Understanding this relationship will help make sense of our training and why you may want to use a high-volume workout program.
Sports researchers have studied this topic for quite a while. A typical person will just assume the whole thing is pretty simple and probably isn’t even aware of the fact we still aren’t 100% sure.
However, throughout this time, many theories have been proposed to explain muscle growth, some more or less accepted. Some of the more common theories have been muscle damage, metabolic damage, and mechanical tension.
We once believed that muscle growth was due to “muscle damage” and you probably still hear this today. However, we know this isn’t the case1, at least to the degree we thought. It probably does play a small role or a synergistic role but it’s not necessary.
Instead of those three suggestions, researchers have discovered that the more likely primary mechanism is mechanical tension. But that may change in the future with further research.
However, none of this really makes a massive difference since all three suggestions are simply possible mechanisms. Regardless of which is the primary mechanism, we are close to positive (as much as we can be) that increasing volume is the primary variable we can control that affects muscle growth.
Think about it like this: Let’s say you’re talking about what makes a car go faster. Some people may say the quality of the gas, the engine, profile of the car or the weight of the car. All of those can affect the speed, but at the end of the day, you go faster by pressing down on the pedal more!
Pressing down on the pedal is like increasing the volume! While there are some other things going on for muscle growth to occur, increasing volume triggers it all. This makes sense if mechanical tension is the primary mechanism as more volume ultimately increases the total amount of tension placed on the muscle.
What Is Volume?
So what is volume? By “volume”, we’re talking about training volume. This is the amount of work you put on a specific muscle. There are two ways we speak about volume.
The first is the total amount of weight. This is calculated by adding up the total amount of reps multiplied by the weight. For example, if you performed 3 sets of 10 reps pressing 100lbs, the total volume would be 3,000lbs. We use this concept to measure an increase in volume on a weekly basis.
Now the second method has become the preferred measuring system when talking about how much volume you perform during the week. That is, counting total working sets. By working sets, we mean the sets you perform with prescribed load and approaches failure.
More Volume Equals More Muscle Hypertrophy:
As mentioned above, the relationship between muscle growth and volume is one of the most studied topics in bodybuilding and one of the most supported.
To illustrate the importance, we can look at a study by Brad Schoenfeld2. He took two groups of men and had them follow the strength training program apart from the load used. One group did a powerlifting rep scheme and performed 7 sets of 3 reps. The other group used a typical bodybuilding rep scheme and did the same exercises using 3 sets of 10 reps. However, the total volume was equal.
After 8 weeks, both groups saw similar increases in muscle growth! This occurred even though the two groups used different loads, rest times, and total training time. However, the volume was the same, resulting in similar growth. This has also been proven in a large meta-analysis of 21 studies3.
We could go on and on with studies and meta-analysis but if you want to increase muscle mass, increase total training volume.
What Is High Volume?
So we talked about the importance of increasing volume over time, but how much volume should you do in one session? Or a week?
Good question. In reality, every plan requires increasing the volume over time. Therefore, when we use the term “high volume” to refer to a training plan, we’re talking about the amount of volume put on a muscle during the week.
Understanding the lower and upper thresholds of volume gives us a sense of control over our workouts. It’s not about doing as much as we can, but about finding the right balance for our bodies.
So, with that said, the lowest number of sets you can use to see growth is pretty low. Some studies show that as little as weekly working sets will be enough to stimulate growth over time. This is great for minimalists but not those looking to pack pounds.
Research has shown that 20 working sets per muscle group per week should be the maximal limit for most people4. We use “most people” and “should” as many personal variables change this. Some people can handle more, while others should do way less.
However, keep in mind this is “weekly sets”. When looking at a per session, the upper limit is about 10 sets. This means if you train a muscle twice per week with 10 sets, you’ll hit that weekly 20 working sets.
Now, a “high volume workout” can mean even more. With some saying anywhere between 22-28 sets per muscle group per week. This is what we’ll be working with.
Note: If you’re newer to very high volume training, you may want to knock a set off a few of the exercises and see how you adapt. You can then always add a set later.
Benefits Of A High Volume Workout:
Using a high-volume workout has many benefits. Here are some reasons you may want to try one.
1. Build Muscle
The most obvious benefit is that you’ll build muscle using high volume so long as your nutrition and recovery are on point. This is going to be the main reason most people want to run this program.
Now you don’t need to run a high-volume workout program to put on mass. There’s a dose response with the minimum threshold being very low at just 2-4 working sets a week depending on specific variables.
However, more is better. Therefore, the main reason you would run a high-volume workout is to maximize muscle growth.
2. Use a Wider Variety Of Exercises
Since you have more sets to use, this will allow more exercises. This can mean a completely new exercise or a variation. For example, let’s look at the cable fly for the chest. Instead of just performing these at a neutral level, you could perform 2 sets at neutral, 2 at the decline, and 2 at an incline.
This is important as we now know that muscles do not experience uniform growth with a single exercise. A muscle is composed of numerous muscle fibers that are all attached at different places. In addition, some muscles have different heads with different attachments and lay at different angles. This means that some muscle fibers will be stressed more than others during a single movement.
You can use numerous exercises to maximize growth by hitting a muscle at different angles with different movement patterns. Numerous studies have taken this theory and proven it’s effective!
This 2021 study had two groups of men follow a 9-week training plan using a 3-day training split5. One group used a single exercise to train a muscle group, while another group used three exercises, but the total working sets were equal. At the end of the study, the group using a single exercise saw increased growth in a specific location on the muscle. In comparison, the multi-exercise group saw fuller growth on multiple measured sites!
3. Improve Conditioning
Doing this much work will not only increase your muscle mass but also improve your overall conditioning. Conditioning refers to the body’s ability to perform more work at higher intensities without fatiguing. It has benefits that reach farther than just that workout.
Better conditioning will improve your performance and allow a greater workload. This will be very beneficial as you train because it will allow a greater workload and decrease fatigue. You’ll also recover better, allowing improved workouts.
Variables Of A High-Volume Workout
A high-volume muscle mass workout will be similar to any other training program for building muscle. There are also a couple of things that are more unique to high-volume training. Here are some primary things you need to know about this program.
a. Lower Strength Volume
You’ll want to lower the amount of strength training with heavy sets (85% 1RM or greater). Using these heavier loads can greatly increase the amount of fatigue placed on a muscle, not to mention stress on the joints.
As you’ll be using very high volume, you have a lot of work to do, and beating yourself up with a bunch of heavy loads doesn’t help. To be clear, we at SET FOR SET love strength training and feel it should be a part of everyone’s training.
However, when running this high-volume workout plan, it’s going to be minimized. Well, at least in proportion.
b. You Need Time
One thing we should note is that you’ll need time to run this program. Training with this many sets will obviously require extra time in the gym.
This is somewhat connected to the limited strength training we discussed above. Strength training generally requires at least 2:00 rest between each set, which would further increase the time you need in the gym.
c. Train Each Muscle Twice A Week
To better help handle the heavy load, you’ll train each muscle group twice per week. Training a muscle twice a week is the general advice given for most training plans. However, with this high-volume workout, it’s even more important.
Can you imagine training a muscle with 25 sets in a single session? You’re just going to be going through the motions halfway through! Therefore, you’ll divide your total weekly volume into two sessions. You can learn more about why hitting each muscle group twice a week is best here.
The High Volume Workout Routine
We’re now going to lay out the program. This is a 6-day high-volume workout that utilizes a modified push-pull-legs split. The primary difference is that you’ll train “arms” with the back, which really just means you’ll add isolated triceps work. Other than that, you’ll train each muscle group twice a week, and each day will vary.
The routine repeats every 8 days (rest day after every 3 consecutive training days).
Chest & Shoulders #1
Legs #1
Back & Arms #1
Rest
Chest & Shoulders #2
Legs #2
Back & Arms #2
Rest
Note for workouts below: Exercises with matching asterisk (*, **, or ***) should be performed together, either a superset or tri-set.
Day 1) Chest And Shoulders #1:
Exercise
Sets x Reps
Incline Bench Press
4×6
Seated Dumbbell Overhead Press
4×8-10
Close Grip Bench Press
4×6-8
Z-Press
3×8-12
Upright Rows
3×8-12
Chest Fly
3×8-12
Pushups
2xFailure
Cable Lateral Raise
2×8-12
Day 2) Legs #1:
Exercise
Sets x Reps
Barbell Back Squat
4×6
Romanian Deadlift
4×8-10
Walking Lunges
3×16-20
Leg Press
4×15
Leg Curl*
3×15-20
Leg Extension*
3×15-20
Seated Calf Raise*
3×15-20
Pallof Press
3×10-15/side
Reverse Incline Crunch
3×8-15
Day 3) Back And Arms #1:
Exercise
Sets x Reps
Chin-Up
3×6-8
T-Bar Row
3×8-10
Chest-Supported (Seal Row/Helms Row)
3×8-12
Meadows Row
2×8-10
Close-Grip Lat Pulldown
2×8-10
Front Shrugs*
3×8-10
Face Pulls*
3×10-12
Hammer Curls**
3×8-12
Overhead Triceps Ext**
3×8-12
Drag Curls***
3×8-12
Triceps Pushdown***
3×8-12
Day 4) Active Rest
Day 5) Chest And Shoulders #2:
Exercise
Sets x Reps
Barbell Overhead Press
3×6
Dumbbell Flat Bench Press
3×6-8
Dips
3×8-10
Kneeling Landmine Press
3×8-10
Dumbbell Pullover
3×8-10
Chest Fly Decline*
3×8-10
Cable Lateral Raises*
3×8-10
Front Raises
2×15-20
Day 6) Legs #2:
Exercise
Sets x Reps
Trap Bar Deadlift
4×6
Barbell Hip Thrust
4×8-10
Bulgarian Split Squat
3×8-10
Leg Press (Narrow Stance)
2×10-15
Leg Press (Wide Stance)
2×10-15
Calf Raise
3×15-20
Barbell Rollout
5×5
Hanging Knee Raise
2xfailure
Day 7) Back And Arms #2:
Exercise
Sets x Reps
Chin-Up
3×8-10
Lat Pulldown
3×8-12
Seated Row (Wide Grip)
2×8-12
Seated Row (Close Grip)
2×8-12
Reverse Flys
3×8-12
Skull Crushers*
3×8-12
Drag Curls*
3×8-12
V-Grip Tricep Pushdown*
3×8-12
Reverse Curl*
3×8-12
Day 8) Rest
Progressing On A High Volume Program
You’re going to progress on this program just like any other program. As you see, many of the exercises have a range of exercises. You’ll gradually increase the reps and load overtime as needed. Just be sure to bring each set and push it so that you approach failure.
How Long Should You Run It?
This can depend on the person but you should aim for 6 weeks and then assess how you feel. You will then have 3 options:
You may feel good so you can continue as normal. If needed, you could take a mini-deload week if you needed.
You may feel pretty good but feel like fatigue is building up. You’ll definitely want to take a deload week to fully recover. Drop the loads by 40-50% for a week.
If after 6 weeks you feel you need a break, then you can simply start a new program.
Who Should Use This High-Volume Workout?
High-volume training is definitely not for everyone and not for beginners. You should have a minimum of 12 months of training and have some experience with higher amounts of volume (16-20 sets per muscle group).
In fact, we’d even say anyone who is still making progress doesn’t need to use this. It’s a “if it’s not broke, don’t fix it” thing. If you’re on your current program and still getting good results, there’s no need to jump into an ultra-high volume training plan.
If you’ve been training for a while and things have gotten stagnant, this program may be for you.
Remember that high volume is not required for muscle growth as long as you increase it weekly so don’t push it unless you have plenty of experience.
Nutrition For A High-Volume Workout
Eat. That’s your tip. If you run this program, you gotta eat.
If you’re going to run a high-volume workout, you should capitalize on your work and optimize your gains. This does not mean you should run a dirty bulk and put on pounds of fat, but you should definitely be in a caloric surplus. You’re going to be putting in a lot of work, so eat accordingly to get the best results.
Not only do you need the nutrients to build muscle, but you’ll be putting a lot of stress on your entire body. You also need the calories to prevent fatigue and fuel your workouts. A high-volume workout is only worth it if you’re training with intensity. Going through the motions is just wasting time.
You should aim to get in a 300-500 caloric surplus. However, you may want to lean towards the higher end due to the extra volume. When it comes to your macros, you can follow your typical bodybuilding numbers, including;
Protein-1.6-2.2g/kg
Fat- 30% total calories
Carbs- Fill in the rest
Related: The Clean Bulk Meal Plan
Rest And Recovery
Running this high-volume workout is no joke. You can’t half-ass it, meaning you need to take everything seriously, especially your rest and recovery. Obviously, this is always important, but it’s crucial here due to all the work.. Getting the proper amount of sleep while running this program could make or break your success.
Be sure you get 7-9 hours each night. In addition, don’t be afraid to take a 20-minute nap during the day if you need it. Consider that Lee Haney, 8-time Mr. Olympia winner, was well known for taking a 30-60 minute nap daily!
High Volume Training: Final Say
High volume training can be very rewarding. As long as you’re eating properly and getting rest, you’re definitely going to see great growth! Plus, if you switch back to “normal volume”, it’s going to feel crazy easy! If you’re looking for a change, or a challenge, try this high-volume training out!
References:
Damas, F., Libardi, C. A., & Ugrinowitsch, C. (2017). The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. European Journal of Applied Physiology, 118(3), 485–500. https://doi.org/10.1007/s00421-017-3792-9
Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., Sonmez, G. T., & Alvar, B. A. (2014). Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men. Journal of Strength and Conditioning Research, 28(10), 2909–2918. https://doi.org/10.1519/jsc.0000000000000480
Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training. Journal of Strength and Conditioning Research, 31(12), 3508–3523. https://doi.org/10.1519/jsc.0000000000002200
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197
Costa, B. D. de V., Kassiano, W., Nunes, J. P., Kunevaliki, G., Castro-E-Souza, P., Rodacki, A., Cyrino, L. T., Cyrino, E. S., & Fortes, L. de S. (2021). Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy? International Journal of Sports Medicine, 42(09), 803–811. https://doi.org/10.1055/a-1308-3674
