Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 12 Rules of Training Volume to Build More Muscle | Ep 348
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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 for lifting weights that separate muscle builders from muscle stragglers, whether your goal is body recomp, gaining size, or dialing in your nutrition and training together.
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:
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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