All Glossary Terms
Metrics
Weekly Volume
Total sets or reps × weight for a muscle group per week.
Weekly volume is the total training stimulus for a muscle group in a week, often measured as total hard sets (close to failure). Research suggests 10-20 sets per muscle group per week is optimal for most people. Volume should increase over time (progressive overload) but has diminishing returns and recovery costs at high levels.
Examples
- 10-20 sets per muscle per week
- Hard sets to within 3 reps of failure
- Increases over training career
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Close-Grip EZ-Bar Press
Strength · EZ Curl Bar
Close-Grip Front Lat Pulldown
Strength · Cable
Close-Grip Push-Up off of a Dumbbell
Strength · Bodyweight
Cocoons
Strength · Bodyweight
Conan's Wheel
Strongman · Other
Cross-Body Crunch
Strength · Bodyweight
Cross Over - With Bands
Strength · Bands
Cuban Press
Strength · Dumbbell