Training volume

Training volume is the amount of work a client does in a session, week or block, counted as total sets, total reps or volume load (sets times reps times load).^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 425.} Trainers adjust it by changing the number of exercises, sets per exercise or reps per set.^{2Hoffman, NSCA’s Guide to Program Design, p. 106.}

Each measure has limits: a light 20RM set has far more reps and more volume load than a heavy 5RM set, but its early reps impose much less neuromuscular stress.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 425.} For most personal training, counting sets is the most practical measure and works for loads from about 6RM to 20RM or more.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 425.}

How do sources count volume?

Rippetoe and colleagues define volume as total weight lifted (reps times weight) and prefer to count only work sets.^{3Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 56.} The NSCA’s personal training text accepts that measure but favors set counts for most clients.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 425.}

In practice

• For muscle growth, 10 or more sets per muscle per week across several exercises outperforms lower volumes.^{1Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 425.}
• Helms and colleagues suggest starting at 10 to 20 sets per muscle group or movement per week, increasing only when sleep, nutrition, stress and technique are in order and a plateau calls for it.^{4Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 62.}
• Beginners can start with one or two sets per exercise, adding sets as they adapt.^{5Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 479.} Single sets may be enough early on, while intermediate and advanced lifters need more volume to keep gaining strength.^{6Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 478.}
• Lower volumes still build strength and muscle in novice and intermediate clients, and workouts of about 30 minutes suit clients short on time or money.^{7Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 426.}