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Maximizing Muscle Growth: High vs Low Volume Training for Hypertrophy | Ep. 121
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In this episode we cut through the noise and unpack what the research says about high vs low volume training, along with what we’ve seen work best with clients and ourselves.
You’ll learn how to know if you’re doing too much or too little, when to bias higher vs. lower volume, how to split sets across the week for better performance, and how to determine the ideal amount of volume for you as an individual.
Timestamps:
00:10 – Why training volume matters
02:39 – Training volume defined
05:30 – Low volume during fat loss
09:20 – Newbie high-volume mistakes
12:35 – Junk volume, adherence, burnout
22:30 – Research vs. reality: more ≠ better
31:00 – Diminishing returns: 80–90% with moderate sets
36:00 – Per-session cap (6–11 sets) + frequency (~2x/week)
44:50 – Weekly target range: 6–15 hard sets
46:40 – Start low; add only if progress stalls
48:20 – Fix sleep, stress, nutrition first; wrap-up
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