How Much Training Volume You REALLY Need to Build Muscle Over 40 | Ep 417
Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
Rule 11: Track progress, not just sets
Philip advises embedding volume into programs, track load and reps, and change one variable at a time for clarity.
Check out the new Fitness Lab app (iPhone and Android) to get personalized guidance on your training volume, recovery, and nutrition... all in one place, with 20% off through January 2nd:
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Most lifters are either doing too little volume to stimulate muscle growth or piling on so much that they're just accumulating fatigue without results.
If you're hitting the gym consistently but not seeing the gains you want, your training volume is probably the problem.
In this replay of one of our most popular episodes, learn the 12 evidence-based rules to make training volume work for muscle growth, especially for busy lifters over 40.
Learn exactly how many hard sets per muscle group you need each week, why proximity to failure matters more than total reps, and how to find your personal volume sweet spot, especially if you're over 40 and want to build muscle efficiently without burning out or wasting time.
Whether you're doing too little and wondering why you're not growing, or doing too much and feeling exhausted, this framework will help you dial in your volume for your body, goals, and lifestyle. Stop guessing and start engineering your strength training for maximum hypertrophy.
Episode Resources:
- Prefer community support and live call for your training and fat loss? Join Wits & Weights Physique University for just $27/month with training templates, course library, and community support (podcast listeners get a free custom nutrition plan with code FREEPLAN)
- Read the Stronger by Science article on training volume by Greg Nuckols
Timestamps:
0:00 - Why volume determines muscle growth
5:54 - Rule 1: Hard sets per muscle group
7:16 - Rule 2: Train near failure
9:00 - Rule 3: Understanding diminishing returns
10:14 - Rule 4: Optimal weekly set ranges
11:40 - Rule 5: Does rep range matter?
13:10 - Rule 6: Strength vs. hypertrophy
15:24 - Rule 7: Periodize your volume
17:00 - Rule 8: Recovery sets your ceiling
19:02 - Rule 9: Eliminate "wasted" volume
20:20 - Rule 10: Compound vs. isolation lifts
21:35 - Rule 11: What to track?
23:00 - Rule 12: The MOST important rule
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