Hey there! I’m excited to share this video that delves into the importance of volume in maximizing hypertrophy. The creator, Layne Norton, an authority in the fitness industry, provides insightful information backed by studies that show that the number of difficult sets we do is what really matters in muscle growth.
One of the key takeaways from the video is that volume needs to be relatively close to failure. Layne explains that this means being within five reps of failure, subjectively defined. He discusses how many sets per week we should target and suggests that recent data has shown no upper limit to volume. However, the data is still unclear and muddy, and individual results can vary.
Layne also introduces the concept of volume cycling, which involves ramping up the volume for a specific body part and maintaining or decreasing it for other body parts. This helps to re-sensitize the body to volume and enables muscle growth. He suggests that one can reduce training volume to a third of what they’re currently doing on a particular body part and still maintain most, if not all, of their muscle mass while focusing on another body part.
Resources mentioned in the video include James Krieger, an expert in the fitness industry, whose material is recommended, and his study that shows that one-ninth of the volume used to build muscle is sufficient to maintain it.
My personal advice is that one should focus on the number of hard sets they do and adjust the volume according to their body’s needs. It’s also important to keep challenging oneself and avoid stagnation.
Is it true that volume is the most important factor in muscle growth?
While volume plays an important role in muscle growth, it’s not the only factor. Other factors like nutrition, recovery, and exercise selection also play a part.
How many sets per week should I be targeting for muscle growth?
Recent data suggests there isn’t an upper limit to volume. Still, starting with a moderate volume and increasing it gradually while monitoring the body’s response is best.
Can I maintain muscle mass while cutting down on volume?
Yes, studies have shown that one-ninth of the volume used to build muscle is sufficient to maintain it.
What is volume cycling, and how does it work?
Volume cycling involves ramping up the volume for a specific body part while maintaining or decreasing it for other parts. This helps to re-sensitize the body to volume and enables muscle growth.
Should I focus on low reps or high reps for muscle growth?
It’s not about the reps; it’s about the number of hard sets you do. Both low and high reps can lead to muscle growth if you’re pushing yourself to the point of failure.
Layne Norton’s Views on Training Volume
As a natural competitor in both bodybuilding and powerlifting and because of his formal education, Layne is able to offer some unique insights into what actually works and what is just bro-science.
I would highly recommend checking out more of his content! In fact, one of his most well-known training programs, PHAT, can be found on this website.
Remember to check out the other training plans while you are at it!