6 Important Tips To Increase Training Volume Properly?

Many people worldwide are obsessed with having a nice physique and well-developed muscles. To get there, you need to be aware of some information about the science of exercise and nutrition. In this article on Rambodfit, we will discuss how to increase training volume properly.

Training volume is one of the most important factors for building muscle in the science of training. Volume in training is the total amount of work done by the athlete, whether lifting weights or running. If you want to build muscle, improve endurance, or have physical fitness, understanding how to increase training volume properly is essential for long-term progress.

But, increasing volume carelessly, can lead to overtraining, injuries, or burnout. This guide, grounded in exercise physiology and supported by research experts like Dr. Layne Norton, will walk you through the science of optimizing training volume.

Why Should You Know How To Increase Volume Properly?

In its simplest form, training volume refers to the total work performed during a workout or training cycle. It is often expressed as: (the number of sets) x (the number of repetitions) x ( Load)

For runners or swimmers, volume might be measured in miles run and laps swum. Regardless of the metric, training volume is a major driver of adaptation in strength and endurance training.

Why Does Training Volume Matter?

Knowing how to increase training volume properly has been shown to improve:

 1. Muscle Hypertrophy (Growth):

Higher volumes (when paired with sufficient intensity) are linked to greater muscle growth. A meta-analysis by Schoenfeld et al. (2017) found a dose-response relationship between volume and hypertrophy, with 10+ weekly sets per muscle group being more effective than lower volumes.

 2. Strength Gains:

While intensity is crucial for maximal strength development, moderate volume increases can enhance strength by promoting neuromuscular adaptations and tissue resilience.

 3. Endurance:

For endurance athletes, gradual volume increases enhance aerobic capacity and improve overall stamina.

Key Tips To Increase Training Volume Properly

To get the most out of your training sessions and learn how to increase volume properly, follow the evidence-based principles below and incorporate them into your training routines.

1. Start With a Baseline

Before starting to increase volume properly, establish a baseline by tracking your current training. For example:

• If you’re doing 10 sets per muscle group per week, this is your baseline.
• Runners might track weekly kilometers for example 10 kilometers a week.

Once you know your starting point, increases should be gradual.

2. Follow the “10% Rule”

In endurance training, the “10% rule” suggests increasing weekly volume by no more than 10% to reduce the risk of overuse injuries and overtraining. This principle can be adapted to strength training as well.

Example:

 • If you currently perform 10 sets per muscle group weekly, increase to 12-13 sets the following week.

A study published in the Journal of Strength and Conditioning Research (2019) found that gradual volume progression significantly reduced injury rates compared to sudden increases.

3. Manipulate Volume Through Frequency

Instead of doing all the sets in one session and experiencing fatigue, do those sets in 2 or 3 sessions. Splitting your workload across multiple sessions reduces fatigue and allows for better performance in each workout.

Example:

 • Instead of performing 15 sets of squats on one day, split them into 8 sets on Monday and 7 sets on Thursday.

Research from Sports Medicine (2018) suggests that higher training frequencies are beneficial for hypertrophy, especially when total volume is equated.

4. Prioritize Recovery

To increase volume properly you should consider having adequate recovery to prevent overtraining.

Recovery strategies include:

 • Sleep: Aim for 7-9 hours per night. Sleep deprivation impairs muscle recovery and performance.

 • Nutrition: Consume sufficient calories and protein (1.6–2.2 g/kg of body weight daily) to support muscle repair and growth.

 • Active Recovery: Light activity on rest days like moderate swimming and yoga promotes blood flow and reduces soreness.

5. Use Periodization to Cycle Volume

Periodization involves organizing training into cycles that vary in intensity and volume. Common approaches include:

• Linear Periodization: Gradually increase volume over several weeks, followed by a deload phase.
• Undulating Periodization: Alternate high- and low-volume days or weeks.

A 2016 study in the Journal of Sports Science demonstrated that periodized training programs are more effective for long-term progress than non-periodized programs.

6. Monitor Fatigue and Performance

Signs of excessive volume include chronic fatigue, decreased performance, poor recovery, and increased injury risk.

To avoid this:

• Use a Rate of Perceived Exertion (RPE) scale to measure workout difficulty.
• Track performance metrics (e.g., strength gains, endurance improvements).
• incorporate regular deload weeks, reducing volume by 30-50% to allow full recovery.

Common Mistakes to Avoid

• Increasing Volume Too Quickly: Rapid increases can lead to overtraining or injury. Stick to gradual progressions.
• Neglecting Recovery: Volume increases demand more from your body. Ensure recovery practices are in place.
• Ignoring Individual Differences: Not everyone responds to volume increases the same way. Listen to your body and adjust as needed.

Practical Example: Weekly Training Plan

How to Increase Volume for Strength Training

A. Adjust Reps and Sets

• Beginner: Start with 8-12 sets per muscle group per week.
• Intermediate: Gradually increase to 12-18 sets per week.
• Advanced: Consider 20+ sets per week, distributed across multiple sessions.

Example Progression for Squats:

• Week 1: 3 sets x 8 reps (65% of 1RM)
• Week 2: 4 sets x 8 reps (65% of 1RM)
• Week 3: 4 sets x 10 reps (65% of 1RM)

B. Add Volume Through Accessory Work

Accessory exercises like Romanian deadlifts, lunges, and split squats can increase volume without overloading primary lifts.

How to Increase Volume for Endurance Training

A. Gradual Mileage Increases

For runners or cyclists, add mileage incrementally. For example:

• Week 1: 20 miles
• Week 2: 22 miles
• Week 3: 24 miles
• Week 4: 18 miles (deload week)

B. Cross-Training

Incorporate low-impact activities like swimming or rowing to increase training volume properly while reducing joint stress. It can help you to improve your overall health and fitness.

Current Volume: 12 sets per muscle group weekly.

Week 1:

• Monday: Upper body (12 sets)
• Tuesday: Lower body (12 sets)
• Thursday: Upper body (12 sets)
• Friday: Lower body (12 sets)

Week 2:

• Monday: Upper body (13sets)
• Tuesday: Lower body (13 sets)
• Thursday: Upper body (13 sets)
• Friday: Lower body (13 sets)

Week 3:

• Monday: Upper body (14sets)
• Tuesday: Lower body (14 sets)
• Thursday: Upper body (14 sets)
• Friday: Lower body (14 sets)

Week 4:

• Monday: Upper body (10sets)
• Tuesday: Lower body (10 sets)
• Thursday: Upper body (10 sets)
• Friday: Lower body (10 sets) 

Remember that sometimes to increase training volume properly, you should decrease the training volume to overcome the plateau.

Conclusion

If athletes know how to increase training volume properly, they can benefit from it in their endurance, muscle development, and performance. By following evidence-based strategies such as gradual progressions, prioritizing recovery, and employing periodization you can optimize your training safely and effectively.

To be an elite athlete you should consider other factors as well. For example, having a proper diet and recovery are essential to building a great physique. Knowing how to increase training volume properly is one of the many variables that you should observe in your training sessions.

Remember, consistency and sustainability are key. By enjoying the process and being patient you can step by step reach your fitness goal without harming yourself. Learning how to increase training volume properly can help you a lot in this journey and I hope you find it useful.

To enhance your knowledge about the science of exercise I suggest you read the articles below:

• 9 Important Tips For Exercise In Busy Teens
• Best Number Of Sets For Shoulder To Grow Weekly? 2 Training Plans Included
• Best Number Of Sets For The Leg To Grow Per Week? 2 Training Plan Included
  

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