Training Volume vs Intensity
Volume is how much you do. Intensity is how heavy you go. Both matter, but they trade off against each other — you can't max out both at once.
Side by Side
| Volume | Intensity | |
|---|---|---|
| Definition | Total work done (sets × reps × weight) | How heavy the weight is (% of 1RM) |
| Drives | Muscle growth (hypertrophy) | Strength and neural adaptation |
| Sweet spot | 10-20 hard sets per muscle/week | 65-85% of 1RM for most training |
| More = better? | Only up to a point — then fatigue > stimulus | Heavier isn't always better — injury risk rises |
| Recovery cost | High volume = more total fatigue | High intensity = more neural fatigue |
Three Common Approaches
High Volume, Low Intensity
Works well for
Great for hypertrophy and work capacity. Lower injury risk. Good for beginners building a base.
Watch out
Takes longer in the gym. Can become junk volume if sets aren't challenging enough. Won't build maximal strength efficiently.
Low Volume, High Intensity
Works well for
Builds peak strength. Time-efficient. Teaches you to handle heavy loads.
Watch out
Not enough volume for optimal muscle growth. High neural fatigue. Higher injury risk if form breaks down.
Moderate Both (The Sweet Spot)
Works well for
Balances strength and hypertrophy. Sustainable long-term. Enough stimulus without excessive fatigue.
Watch out
Not optimal for peaking strength or maximising size alone — but covers both well for most people.
Weekly Volume Landmarks
Hard sets per muscle group per week. A "hard set" means you're within 1-3 reps of failure.
Under 10
sets/week
Below minimum
May maintain muscle but unlikely to grow. Fine for a deload or very time-limited phases.
10-15
sets/week
Effective range
Enough for most people to grow, especially intermediates. Good balance of stimulus and recovery.
15-20
sets/week
High volume
For advanced lifters or when prioritising a muscle group. Requires good recovery (sleep, nutrition).
20+
sets/week
Overreaching territory
Unsustainable for most. Usually a temporary intensification block, not a default. Watch for fatigue accumulation.
For Beginners
Start with moderate intensity (70-75%) and moderate volume (10-12 sets per muscle). Everything works when you're new — focus on learning movements and building the habit. Add volume or weight gradually.
For Intermediates
You'll need to periodise — alternate between higher volume phases (more growth) and higher intensity phases (more strength). You can't push both to the max simultaneously for long.
The Key Takeaway
Do the minimum effective volume at a challenging intensity, and add more only when progress stalls. More isn't always better — more than you can recover from makes you weaker, not stronger.