Hey Angels and Alphas,
Training volume, which can be loosely defined as the amount of work you’re doing in one session or over the course of multiple sessions, can seem intimidating to beginners and veterans alike.
It takes a lot of knowledge, experience, and trial and error to find your perfect training volume, but luckily this article will help you figure out what that should be right now! In order to determine the right training volume for you, the most important factor you need to consider is your end goal.
How Much Training Is Too Much Training?
It’s a question we all ask ourselves at some point in our fitness journey.
How much training is too much training? The answer, of course, is that it depends on the individual. But there are some general guidelines you can follow to make sure you’re not overdoing it. First, consider your goals. If you’re training for a specific event or trying to reach a certain level of fitness, you’ll need to structure your training accordingly.
No two athletes are the same, so it makes sense that what works for one person in terms of training volume may not work for another. The key is to find what works best for you as an individual.
Avoiding Overtraining While Improving Fitness
When it comes to training volume, more isn’t always better. In fact, too much volume can lead to overtraining, which can decrease performance and lead to injuries. So how do you find the perfect training volume for you? Start by assessing your fitness level and then gradually increase your volume until you reach a point where you’re seeing diminishing returns. At that point, back off a bit and focus on quality over quantity.
The Best Training Volume for Weight loss
How many times a week should you train to lose weight? This is a question we get all the time, and unfortunately, there’s no one-size-fits-all answer. It depends on your current fitness level, how much weight you have to lose, and your schedule. However, in general, we recommend 3-5 sessions per week.
If you’re just starting out, 2-3 times per week may be enough. The key here is to reach a caloric deficit, and you can do this regardless of how many times you train as long as you’re not consuming too many calories via your diet.
The Best Training Volume for Gaining Strength
When it comes to gaining strength, you should be training with heavy weights at least three times a week. More than that, and you risk overtraining; less than that, and you won’t see the gains you’re hoping for. The key is to find the perfect balance of volume and intensity for your own body.
For some people, especially in the bodybuilding community, they can reach up to 5-6 training days every week as long as they’re consuming enough protein and they’re recovering properly between workouts.
The Best Training Volume for Gaining Size
As a general rule, you want to be in the gym four to five days per week when trying to gain size. This gives your body enough time to recover between workouts while still getting in enough volume to stimulate growth. Now, the key here is volume. You need to be doing enough work each session to overload your muscles and force them to grow. This means lifting heavy weights and doing lots of sets and reps.
Tips on Lifting Heavy Weights Safely
When you are starting out lifting weights, it is important to find a training volume that works for you. You don’t want to overdo it and risk injury, but you also don’t want to underdo it and stall your progress.