Best Weekly Training Volume for Muscle Growth

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When it comes to building muscle mass through strength training, one key variable stands out: weekly training volume. Defined as the total amount of weight lifted per week (sets × reps. × load), training volume is a critical driver of muscle hypertrophy. But how should you increase volume week-to-week to get the best bang for your buck in respect to building muscle?

The Importance of Weekly Training Volume in Strength Training

Why Volume Matters

Research consistently shows that higher training volumes lead to greater increases in muscle mass, especially when paired with progressive overload. A landmark meta-analysis by Schoenfeld et al. (2017) found that training with more sets per muscle group per week led to greater hypertrophy than lower-volume approaches. Specifically, performing 10+ weekly sets per muscle group was associated with the best results for muscle growth.

However, increasing volume too aggressively can lead to burnout, poor recovery, or even injury. So how do you optimize volume progression?

Best Practices for Weekly Volume Progression

To build muscle efficiently, aim to follow these weekly progression strategies:

Start with a Solid Baseline

If you’re new or returning to lifting, begin with 10-15 total sets per muscle group per week, spread this over two or more sessions. Intermediate lifters can aim for 15-20 sets, while advanced lifters may benefit from 20-25 sets, depending on recovery ability.

Use Double Progression

Double progression involves increasing repetitions or load before adding sets. For example, if you’re performing 3 sets of 8 repetitions with 100 lbs., try to increase to 10 repetitions before increasing the weight to 105 lbs. This approach helps manage fatigue while driving progressive overload.

Increase Volume Gradually

Add only 2-4 total sets per muscle group per week. Avoid jumping from 10 sets to 20 sets suddenly. Research suggests that gradual increases in volume are better tolerated and more sustainable (Baz-Valle et al., 2022).

De-load Every 4–6 Weeks

To allow the body to recover and adapt, include a de-load week where volume is cut by 30–50 percent. This prevents overtraining and maintains long-term progress.

Track Your Volume

Use tools like the Jefit app to log workouts and ensure your volume is progressing logically. Tracking allows you to identify plateaus and adjust your plan accordingly.

Final Thoughts

Volume is king when it comes to building muscle, but it must be applied strategically. Start with a realistic baseline, increase gradually, and monitor your performance weekly. By managing training volume with intention, you’ll be setting yourself up for consistent strength and muscle gains.

Jefit: Embrace the Grind

If you’re serious about building muscle, tracking workouts, and reaching your fitness goals in 2025, the Jefit strength training app is the perfect tool to help you succeed. With over 20 million downloads and 12+ million users, Jefit is one of the best tracking apps for strength training. Recognized as the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit stands out with its user-friendly design, advanced workout tracking, and over 42,000 five-star ratings. Whether your goal is to gain strength, track progress, or optimize protein intake, Jefit has everything you need. Remember, sustainable progress is built on consistency, science, and patience.

References

Michael Wood, CSCS
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