Volume

Volume refers to how many, not how heavy (Fleck & Kraemer, 1997).

• High volume — many exercises, many sets and reps.
• Low volume — fewer exercises, fewer sets and reps.

In reference to exercise, sets, and reps, volume refers to how many, not how heavy. A high-volume workout means performing many exercises with many sets and reps; low volume means doing fewer exercises, sets, and reps.

For novice lifters, strength and size can be gained simply by increasing the volume of the workouts while maintaining a fairly low intensity. As the lifter becomes more accustomed to strength training and the body adapts to the stress, both intensity and volume should be increased. The advanced lifter can perform more sets, reps, and exercises at a higher intensity. The fact that bodybuilders use large volumes of training to develop substantial muscle hypertrophy suggests a relationship exists between volume of training and hypertrophy.

There is an inverse relationship between volume and intensity of training (see periodization): high volume pairs with low intensity, and low volume pairs with high/very-high intensity.

• Volume = how many, not how heavy.
• High volume = many exercises, sets, and reps; low volume = fewer.
• Novices can gain strength/size by raising volume while keeping intensity low.
• Advanced lifters increase both volume and intensity.
• Inverse relationship between volume and intensity.
• Large training volume is linked to muscle hypertrophy.

• intensity — inverse relationship with volume.
• number-of-sets — sets are a component of volume.
• periodization — volume and intensity are cycled inversely across phases.