12 Rules of Training Volume to Build More Muscle | Ep 348

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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2M ago 27:54

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Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu

Hitting the gym consistently but not seeing the muscle growth you want?

You might be making one critical mistake with your training volume.

Most lifters either do way too little to stimulate growth or pile on so much that they're hitting a wall and burning out.

Learn about 12 evidence-based rules that separate muscle builders from muscle stragglers.

Episode Resources:

"The New Approach to Training Volume" - article by Greg Nuckols
Physique & Biofeedback Tracker - available in the new WWPU (now just $27/mo plus a FREE custom nutrition plan for podcast listeners with this link: bit.ly/podcast-new-wwpu)

Episodes Mentioned:

Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size)

Timestamps:

0:01 - The critical volume mistake most lifters make
4:59 - Rule 1: Hard sets per muscle group
6:29 - Rule 2: Proximity to failure
7:48 - Rule 3: Does more volume = more growth?
9:19 - Rule 4: How many sets per muscle per week?
10:32 - Rule 5: Rep range doesn't matter, effort does
12:15 - Rule 6: What about strength (vs. hypertrophy)?
15:28 - Rule 7: Periodize volume over time
16:23 - Rule 8: Recovery capacity determines your ceiling
18:57 - Rule 9: Wasted volume kills progress
20:55 - Rule 10: Compound vs isolation lifts
21:45 - Rule 11: What exactly should you track?
22:33 - Rule 12: The ONE rule about volume that matters most
24:49 - Advanced concept: Volume landmarks

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Chapters

1. Training Volume Mistakes Revealed (00:00:00)

2. Introduction to Wits and Weights (00:01:37)

3. Understanding Hard Sets Per Muscle Group (00:03:20)

4. Proximity to Failure Principles (00:06:26)

5. Optimal Volume and Rep Ranges (00:08:10)

6. Recovery Capacity and Junk Volume (00:12:19)

7. Volume Landmarks and Personalization (00:19:39)

8. Final Thoughts and Program Invitation (00:27:14)

513 episodes

#Fitness #Nutrition #Philip Pape #Training #Exercise #Workouts #Self-Improvement #Weight Loss #Podcasting Education #Health and Well-Being #Lift #Diet #Macro #Build Muscle #Fat Loss