12 Rules of Training Volume to Build More Muscle | Ep 348 - Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Philip Pape (00:01):
If you're hitting the gym consistently but still
not seeing the muscle growth youwant, you might be making one
critical mistake with yourtraining volume.
Most lifters either do way toolittle to stimulate growth or
they pile on so much thatthey're just spinning their
wheels and burning themselvesout.
Today, we're going to breakdown 12 evidence-based rules of
training volume that separatethe muscle builders from the

(00:22):
muscle stragglers.
You'll discover why yourcurrent approach to sets and
reps might be holding you backand the one rule about proximity
to failure that will transformevery set from here on out.
Welcome to Wits and Weights,the show that helps you build a

(00:46):
strong, healthy physique usingevidence, engineering and
efficiency.
I'm your host certifiednutrition coach, philip Pape,
and today we're applying thatsystematic engineering thinking
to one of the most misunderstoodaspects of muscle building, and
that is training volume volume,the V word.
You know, as engineers, aspeople who like to think through

(01:08):
these things, we don't justthrow more resources at a
problem and hope that it works.
We optimize, we find theminimum effective dose that
produces the maximum results,and that is what we need to do
with your training volume,whether you're doing too little
and wondering why you're notgrowing, or you're doing too
much, wondering why you feelburned out.
You're always tired, exhausted.

(01:30):
Today's episode is going togive you a framework to dial in
your volume for your body, yourgoals, your lifestyle and your
training.
Before we get into those 12rules, I do want to share
something pretty exciting thatjust happened recently, and that
is that we just launched thenew Wits and Weights Physique
University and I'm happy to sayit's at a far more accessible

(01:51):
price point, at just $27 permonth.
It was 87.
It's now 27.
We do have an 87 option formore direct access to our not
one, but two coaches in there,myself included, and this $27
price point now still gives youaccess to the complete course
library, our private community,our training templates and

(02:11):
really so much more in theremonthly Q&As, live calls, but
without the pressure of weeklycheck-ins or constant cadences
that some of our members weresaying was just a little too
much.
This is for those of you whoare looking to get support and
get an education to know what todo and how to do it, with some

(02:33):
kick in the butt along the way,but without it feeling like it's
taking over your life, becauseI know we're busy.
And here's the best thing forpodcast listeners.
If you join by the end of Julyusing the special link in the
show notes it's the only linkthat'll get you this You'll get
a custom nutrition plan from meabsolutely free.
I think I just butchered mywords.
That's a custom nutrition plan,which is normally a $47 add-on,

(02:56):
but I'm going to throw it infor free and create that for you
when you use the specialpodcast listener link in the
show notes.
And that's the same plan that Icreate for my private clients,
now available to you in theprogram, and I'm giving it to
you free as a podcast user forearly access to the new WWPU
launching in August.
So you've got to take advantageof that by the end of July.

(03:18):
Go use the link in the shownotes and we're going to help
you build that physique andcreate the healthy lifestyle you
want.
So let's talk about trainingvolume.
But first I want to give creditto where it is due, because
today's episode was inspired byan excellent and, not
surprisingly, highly thorough,well-researched article called
the new approach to trainingvolume by Greg Knuckles at

(03:39):
stronger by science.
Shout out to you, greg.
Greg is one of the smartestminds in the strength and
conditioning world and I'm goingto include a link to that
article in the show notesbecause it's completely worth
reading.
And when I work with folks andI work with clients yes, I'm a
nutrition coach, but training,strength training, is a huge
part of this and I see the samepatterns come up over and again.
They come to me confusedbecause they've tried this

(04:02):
program, that program, highvolume, low volume, maybe German
volume training, I don't know.
You know the minimalistroutines, everything and nothing
seems to be working for them orworking consistently.
And that's because I thinkthere's some fundamental
principles that govern howvolume drives muscle growth.
We talk about intensity, a lotabout load weight on the bar.

(04:22):
There's definitely a almostdogmatic thinking around
intensity versus volume in somecircles, but I want to give
volume the place that itdeserves today.
I want to treat volume like atraining variable.
That's all it is.
It's a training variable.
I don't want to treat it likethat.
It is that and it produces apredictable output when you

(04:44):
apply it correctly with theinputs right.
It's not a mysterious art form.
Yes, there seems to be somelevel of art, let's say, when it
comes to lifting, but it reallycan be broken down into some
principles that you can test andexperiment with to see what
works.
Rule number one volume is bestmeasured in hard sets per muscle

(05:04):
group.
So, right off the bat, Iprobably surprised you because
you think of volume as totalsets period.
But I think the most importantconcept here is how we measure
volume.
Most people think of it interms of tonnage sets, times,
reps, times load or just puresets right, but what really
drives muscle growth?

(05:24):
Pure sets?
Right, but what really drivesmuscle growth hypertrophy is the
number of hard sets performedper muscle group per week.
And we know this, it's wellestablished in the literature.
We're not talking about trainingto failure.
We're talking about training insome proximity to failure,
regardless of whether you'redoing five reps or 15 or 20 reps
, whether you're using 135pounds or 405 pounds.

(05:46):
And this matters becausetonnage tonnage is not really
super helpful because it can beinflated by submaximal work that
doesn't actually produce thetension that you want for growth
.
But hard sets are objective.
They actually standardize foreffort.
They standardize for effort.
So when we talk about traininghard and being close to failure

(06:10):
within a few reps, shy offailure and getting that muscle
tension, that is what drives theadaptation we're looking for
and you simply have to haveenough of it per week period.
That's rule number one, a veryimportant rule.
Rule number two proximity tofailure then determines a set's
effectiveness.
So this is going to build onrule one.
A set's growth stimulus dependson how close you get to failure.

(06:33):
The final reps before failureare often referred to as
effective reps, and whether youbelieve that the reps before
them are junk volume or not, allthe reps are necessary to get
to that point, and those repstoward the end create the most
mechanical tension and motorunit recruitment, which is why

(06:54):
they tend to be the ones givingyou the most stimulus and thus
quote unquote effective, not tominimize the other reps, but
more and more research supportsthis idea, and we know this
because of supersets, because ofmyoreps, because of failure
type training, et cetera.
And the mechanism is that asyou approach failure, your body
is forced to recruit more highthreshold motor units, and these

(07:15):
are primarily fast twitchmuscle fibers and those have the
greatest growth potential.
And so the guideline here ispretty simple Just train most of
your sets to within one to tworeps, shy of failure.
I'm going to say for bigcompound lifts it might be even
three or four If you're using anRPE scale, that's eight to 10.
If you're using RIR, that'szero to two reps left in the

(07:36):
tank.
Again, bigger lifts can maybeget an extra rep, shy from
failure.
But most of you are probablynot even training in that regime
anyway, even if you think youare.
I'm just going to be honest.
And also, this doesn't mean thatevery single set has to be a
grinder.
Sometimes you have to grind andit happens, but it shouldn't be
that way.
For the vast majority of yourvolume it should just be highly

(07:57):
challenging.
So that's rule number two isproximity to failure is what
determines how effective a setis.
Rule number three is that morevolume equals more growth, but
only to a point.
There's a dose responserelationship between volume and
muscle growth and, like any goodengineer will tell you, returns

(08:18):
diminish past a certain point.
Diminishing returns it's a lawof the universe for most things.
If you do six sets per week fora muscle group, it's gonna be
better than three, but 20 isn'tnecessarily much better than 15.
It might be a tiny bit better,but not much.
And then at some point 20 or 25or 30 sets might be worse for
you because of the overallfatigue for the week and the

(08:40):
lack of recovery.
The research shows us thathypertrophy plateaus or
regresses when volumes get toohigh.
Right, 25 to 30 plus sets perweek for a single muscle group
is to put a number on it andthen you're creating again more
fatigue than you can recoverfrom.
So the practical takeaway ispush volume gradually, see how
you respond, monitor recovery.

(09:01):
You might be a hyper responder,a lower responder.
You might need more or lessright.
On average, women need morevolume than men.
You're going to need morevolume when you're well fed and
well nourished than when you'rein a fat loss phase.
Right, so it's going to becontextual and more, again, is
not always better, especially ifit means you can't recover
between sessions.
Rule number four most liftersthrive on 10 to 25 hard sets per

(09:25):
muscle per week.
Now, that's a big range andwhat I usually, if I go on a
podcast and somebody asks for,I'll usually say like 10 to 15,
because for the average personwith the average busy lifestyle
going four days to the gym, it'sit's perfectly solid, optimal
place to be, or practicallyoptimal place to be, I should
say.
But the sweet spot is reallybroad 10 to 25 sets and where

(09:48):
you fall in that range is goingto depend on your training, age,
on your ability to recover and,again, your individual
responsiveness.
So if you're a beginner, juststart with 10 to 15.
If you're intermediate, youmight need 15 to 20.
If you're advanced you mightneed even more than that, but
it's going to depend on the liftand your recovery and all that
right.
And if you spread the volumeover multiple sessions per
muscle group, so you have maybeupper lower.

(10:09):
Upper lower is a classic split,a four-day split where you're
hitting your biceps and yourshoulders and your chest and
your back a couple times a week,directly and indirectly.
You're going to get probablybetter growth because of the
frequency and then less fatiguebecause of the rotation and
splitting it up, compared totrying to cram it all into one
brutal session or just a fewsessions.

(10:32):
Rule number five the rep rangedoesn't really matter for
hypertrophy, but your effortdoes.
And this might be surprising,right, but I've seen and I've
worked like with my coach, andyBaker.
He's a genius at this stuff.
He will throw in there into hisprogramming, especially the
bodybuilding style, tons ofdifferent rep ranges and it
almost doesn't seem to make anyrhyme or reason until you go a

(10:55):
level deep and you look at someof the other training variables,
like the order of the lifts andwhether it's a big compound
lift or not, et cetera.
But here's the thing as long assets are taken with proximity
to failure and again, not totalfailure, please don't consider
this failure training.
That is not what I'm saying.
In fact, that could be aterrible idea to take everything
to failure.
We don't want to do that andthere are plenty of people

(11:16):
walking around jacked strong,you know, with great muscle
development, that always trainseveral reps away from failure
and not to failure.
So, please, but as long as youdo that, muscle growth is going
to occur across a wide range ofreps and it kind of makes sense,
based on what we talked aboutbefore.
Whether it's five reps or 30reps, it's getting that tension

(11:37):
right, getting that um fight,motor fight, motor fiber
recruitment.
Uh, research from Schoenfeldgreat guy, I like reference all
the time shows that hypertrophyis pretty much the same whether
it's low rep doing three to fivereps or high rep doing 25 to 35
, when both groups trained closeto failure.
And so a practical way to dothis is use lower reps for

(12:00):
compound movements, higher repsfor isolation work, and it
balances fatigue management withthings like joint stress and
systemic stress, systemicfatigue, central nervous system
fatigue.
So the rep range isn't asimportant as we think guys,
that's my point but the effort'sreally important.
Rule number six strength gainsare load specific.
Okay, so now, if you're, thisis giving you a little bit of a

(12:25):
break in the last rule, in thatif your goal includes building
maximal strength, not justmuscle size, you have to
understand that strength gainsare load specific.
If you want to build maximalstrength, you have to lift heavy
loads, probably in the one tosix rep range.
Referring to my episode,strength versus hypertrophy we
talked about, roughly 65% ofyour max and higher gets into

(12:45):
that strength regime, which then, by definition, gets you into
these lower reps, and that'sgoing to improve your
neurological or neuromuscularadaptation, which is like the
coordination between and withinyour muscles that connects to
your nervous system and yourbrain and your movement patterns
.
So if you're focused on bothhypertrophy and strength, you're
going to want to have a mix ofthe two, and that's why I like

(13:06):
methods like top set back off,where you start with a heavy set
in, say, four to six, and thenyou drop the weight, 10% maybe,
and then you go, you know, eightto 10.
And that's where you thenaccumulate volume.
I've run several programs thatwere set-based, that were
volume-based, that did a greatjob of going sub-maximal to

(13:26):
accumulate the volume and thengoing heavy to push up the
numbers and the strength peakright.
And that's this philosophy, allright.
So just a quick break here.
We're talking about programminga lot.
We're talking aboutstrategically thinking about how
you lift.
We're talking about principles.
This is what we teach insidePhysique University and that's

(13:47):
why I think it's so important weget into the nitty gritty of
each of these separately and inchunks that are easy to digest
and think about.
And the new tier I just talkedabout, at 27 a month, is going
to give you access to not onlythe training template templates
that apply these principles butthe whole course library that
breaks down the science behindthese decisions and, of course,
access to me and our other coachand the community.

(14:10):
And remember that podcastlisteners get a custom nutrition
plan free If you join by theend of July.
Please take advantage of this.
It'd be silly not to.
At the new low price andgetting that for free, use the
link in the show notes.
People pay a lot more for thisstuff and you're getting it as
part of the community, because Iwant it to be accessible and
affordable.
So check that out.
Wits and Weights PhysiqueUniversity, 27 a month free

(14:31):
nutrition plan if you use thelink in the show notes.
All right, let's get to rulenumber seven, which is to
periodize volume over time forlong-term gain.
So you want to periodize yourvolume?
Ah well, you've heard ofperiodization before.
We talk about that in thenutrition context.
But when it comes to musclebuilding, it's not going to be a
line, it's not going to be astraight line.
You're not going to just growlinearly and, you know, pack on

(14:53):
two pounds of muscle a week.
A month forever.
A week would be nice, a monthforever.
And then training shouldn't belinear either.
Once you get past the novicelinear progression which even
itself isn't always perfectlyquote unquote linear right,
because the load doesn'tnecessarily go up the same from
session to session yourtolerance for volume is going to
improve with time.
The more you practice themovement patterns, the more

(15:15):
tolerance you're going to have.
So your body's going to changeinto a different beast than it
was in how you handle volume andhow it benefits you.
And so cycling between higherand lower volume blocks is going
to enhance your adaptation andprevent your burnout.
I do this myself.
I go between a undulating,periodized, set based program
where I'm packing on lots andlots of submaximal volume and

(15:37):
then I'll switch over to a veryminimalist kind of strength
program and and everything inbetween.
You know hypertrophy blocks, etcetera.
And everything in between youknow hypertrophy blocks, et
cetera.
So this would be like if youdid six weeks at a pretty high
volume you know 18, 20 sets aweek and then you switch to what
did I say six weeks or eightweeks at much lower reps, much

(15:59):
lower volume, but you're goingheavy.
And then you're pushing thenumbers and this is going to
alternate between the strain youput on your joints.
The fatigue you feel physically, mentally, allows your body to
adapt properly.
I was going to saysupercompensate, but that word
is very loaded today so I'm notgoing to use that word.
But you can adapt and hit weakspots, improve movement patterns

(16:20):
, improve hypertrophy, improvestrength, improve all of it.
Rule number eight your recoverycapacity is going to determine
your volume ceiling.
This is super important.
This is where the engineeringpiece comes in of.
You've got to figure this outthrough testing and measuring
Volume is only productive if youcan recover from it, and your

(16:40):
ceiling depends on your resourcestack, your metabolic stack.
What is that?
That's sleep, that's nutrition,that's carbs, that's your
stress level yes, even your age.
Yes, even your training history, your injury history, et cetera
.
All of that stuff stacked ontop of each other, is your
recovery capacity, even yourgenetics, even your gender,
because, again I said before, onaverage women tend to recover

(17:02):
better than men and need morevolume In this context.
Not everything, because womendo other, tend to do other
things like too much cardio, etcetera.
I'm not going to get into that.
I want you to watch for thewarning signs of what we call
overreaching.
Okay, none of you have to worryabout overtraining, it's just
not going to happen.
But overreaching, this is whereyou have soreness that's
persistent, it doesn't go away.

(17:23):
This is the poor sleep You'llnever feel like you can get
enough.
This is where you don't feelmotivated, right.
So mentally you're not there.
Your regress, your performanceregresses, okay.
And if you see any of thesesigns, your volume has exceeded
your recovery capacity and ofcourse, it's going to get
exacerbated when you aredepriving yourself of calories,
and maybe you're doing it onpurpose in a fat loss phase, or

(17:44):
maybe you're doing it causeyou're not quite confident yet
in how to eat and how much toeat, or you don't know what your
metabolism is and so you'reunder eating without realizing
it.
Even if you're not losingweight, you still could be under
eating.
So what you want to do here ispick a baseline that's
reasonable and then increaseyour volume gradually and assess
your recovery, measure yourbiofeedback, measure your energy

(18:06):
, your recovery.
You could just use a one to 10scale and say what am I this
week?
Am I three, am I seven, am Isix?
And correlate it with the otherthings you're doing and your
whole metabolic, your stressstack, your sleep, your
nutrition, your stress, yourblah, blah, blah, blah, blah.
All right, you can use RPEtracking.
If you want, you can use otherbiohacking metrics or biometrics

(18:28):
like HRV.
You know, if you have an auraring, you could just use
subjective scores, like wetalked about with the
biofeedback.
It's really up to you.
In Physique University we havewhat's called a biofeedback and
physique tracker and it has abunch of these laid out for you
with a dropdown for scores, andit's lined up with your
measurements so you can kind oftrack, week after week, how

(18:51):
these are trending against allthe other things, and then,
voila, you understand yourrecovery capacity.
All right, rule number nine outof 12, junk volume sabotages
progress.
Now I was hesitant to even usethis word or this phrase.
Now, I was hesitant to even usethis word or this phrase, but
I'm going to define it and Ithink in this definition it is a

(19:12):
real thing, and that is setsthat are too easy, sets that are
too far from failure, or setsthat are poorly executed, that
all they're doing to you isthey're adding fatigue without
giving you the benefit of theadaptation.
Notice that I said sets.
I didn't say reps, because Idon't believe there's junk reps.

(19:33):
I think even if you're doing 20reps, the first 10 reps aren't
junk.
There's a benefit to those.
A whole different topic foranother day.
I'm talking about sets.
If you do a set that is justtoo easy and I'm talking far
submaximal or nowhere close tofailure and unless that was your
intent, for some other reasonother training variable like

(19:55):
speed work, for example it's notgoing to give you a benefit,
right, if a set is poorlyexecuted, even if it feels hard,
it's not going to give you abenefit because you're probably
compensating or you're going totwinge or tweak something's not
going to give you a benefit.
Because you're probablycompensating or you're going to
twinge or tweak something,you're going to injure yourself,
you're not going to get thedirect benefit.
You're going for Right, andthat's a problem too.
And that could even come fromloading up too heavy, like

(20:16):
beyond what you could actuallyhandle right now.
And ego lifting.
Every set should have a purpose.
Right, get rid of those fillersets and aren't doing it for you
, right?
If you're doing, if yourprogram calls for four sets and
three of those sets are junk,you're probably better off with
two really hard sets or a hardtop set and a hard back off set.
In fact, I like it for thatreason for many people.
It saves time and it gives youthe mental fortitude to push

(20:37):
toward failure because you knowit's only two sets and it's two
different weights.
It's a great strategy, guys, ifyou want to try it right.
And remember the warm-up sets.
That is just for preparationand warming up.
That's not for accumulating thevolume.
The volume comes to the workingsets, all right.
Rule number 10 is that compoundlifts demand fewer sets than

(20:58):
isolation work.
This should go by definition,but let me explain what I mean.
Compound movements that usemultiple joints, recruit
multiple muscle groups.
They generate higher systemicfatigue.
They require thus fewer setsper muscle group to be effective
.
Period right Three sets ofbarbell squats are gonna
sufficiently stimulate quads,glutes, hamstrings, but you're

(21:19):
probably gonna need maybe four,five, six sets of bicep curls or
leg extensions to create thesame growth stimulus, because
the isolation movements createlower systemic fatigue and, of
course, are just hitting thosemuscle groups.
So don't go crazy with yoursets, for your big lifts is all
I'm saying, especially somethinglike a deadlift.
You know, sometimes one setcould be enough, one or two sets

(21:41):
.
It depends on your goals,depends on the rep range, et
cetera.
Rule number 11, I want you totrack progress, not just volume,
because volume is just, it's avariable and it's a tool and
honestly, I don't even track itper se.
I guess the way I would put itis that a program should be
written inherently to add setsor add volume, if that's the

(22:04):
point, but then it's written infor you.
You're not like winging it andsaying, oh, maybe I want to add
another set today and I'm goingto progress in sets.
It's not like that.
I think reps are a little moreon the fly, load is a little
more on the fly, although, again, you're still want to be
intentional about thinking whatdid I do last time?
What's my capability now?
How am I feeling in my warmup?
You know, what should I be ableto express today?

(22:28):
But volume is more fixed intothe program, if that makes sense
.
If anybody disagrees, let meknow.
I've never understood anyonewho not understood.
I've never heard of anybody whosays I think I'm just gonna add
extra sets today.
Okay, now I actually take thatback a little bit because for
isolation work you might have inyour program, you know, do

(22:49):
anywhere from four to six setsof these bicep curls and then
it's kind of a choice, right.
But even then I would recommendpicking one and sticking with
it as you progress.
For the next block, right, likeif it's four to six in your
program, go, pick one, like fiveand do five every time.
This is in contrast to a setprogression based program that

(23:11):
says, okay, we're going to gothree sets and four sets and
five sets.
Then we're going to reset at ahigher load and go three sets
and four sets and five sets.
Then we're going to reset at ahigher load and go three sets
and four sets and five sets.
That's different.
So, yes, you should probablylimit adjusting one variable at
a time, and that's usually loador reps.
It could be both.
It's rarely I'm going to sayvolume, but you will adjust
volume over longer blocks oftime and you will also be trying

(23:36):
to get better at doing hardsets.
That can definitely, I'll say,progress.
And when you move to a newmovement, let's say six weeks
later, you rotate out ofmovement.
It is not uncommon that thatfirst session you're not quite
optimal and so you're going tobecome more efficient the next
few sessions.
That makes sense, all right.
Rule number 12, the last rulefor today is that volume is

(23:59):
individual.
You have to experiment andadjust.
There is no one size fits allnumber for volume.
There just isn't.
I don't care.
Look at all the research andit's all over the place.
Genetics, muscle fiber type,lifestyle, stress, food all the
things we talked about influenceyour volume tolerance and needs
and your own volume abilitywill change with your training
age, with how you've trained,with your fatigue, et cetera fat

(24:20):
loss, muscle building, in termsof your diet.
So start with the guidelinesI've given you today and then
tweak it and test it.
If you're trying to figure outwhat volume works for you and
you have a range, like we talkedabout, if there's a four to six
, start at four, start at fourand then do that a couple of
weeks, then go to five, see howthat makes you feel, then
potentially go to six, right,and see where it goes.
You know if, if I don't know,if, you get a better pump, if

(24:42):
the soreness is manageable, ifyour lifts progress, you feel
like you're in the sweet spot.
Great, that's where we'retrying to get to.
Now.
There's a really cool concept inthe research called volume
landmarks.
Not sure if you've heard ofthis, and research suggests that
there are three of these yourminimum effective volume, your
maximum adaptive volume and yourmaximum recoverable volume.

(25:02):
And this is a more advancedthing.
I'm just going to touch on itreal quickly, but this has to do
with periodizing your training.
Your minimum effective volumeis the smallest amount that
produces growth.
Your maximum adaptive volume isthat sweet spot where you get
the best gains right.
So it's not, it's a highervolume than your minimum and it
gives you the most gains.

(25:23):
But then your maximumrecoverable volume is the upper
limit before you start goingbackward.
So the magic here happens whenyou can identify those landmarks
for you.
So it's really just the rangeand the sweet spot in the middle
, right, what's the lowest,what's the highest, what's the
sweet spot in the middle?
And then you can push Up towardthat maximum to get even more

(25:45):
gains, but with diminishingreturns if you have a high
recoverability.
Conversely, if you have a lowrecoverability, you might need
to get closer to your minimumeffective volume, like, for
example, a fat loss phase.
It's pretty cool when you cankind of identify that and
intuitively fill it out overtime.
So training volume I don't thinkit has to be this mysterious,
complicated thing that requiresyears of trial and error and
being a master programmer tofigure it out.

(26:06):
I think your body's going totell you what's going on and I
think you just you can't jumpall over the place.
You have to be systemic andtake your time and be patient.
Stick with one thing for awhile Document what's going on,
change a variable, try it againyou know whether it's your
frequency or the volume and justbe an engineer about it.
You have inputs, you haveoutputs, you have feedback
mechanisms.
Use them systematically andyou're going to be good, you're

(26:29):
going to be good, but if youneed help, that's what other
people are for and you know what.
Having people to lean on, toget form checks, to talk about
programming, accelerates yourresults.
So definitely join us in the newWits and Weights Physique
University Again, just $27 permonth.
That's a steal.
You get access to trainingtemplates, the principles,
lifting lessons.
You get all the stuff onnutrition, our whole course
library.
I mean, there's a lot of stuffin there, guys.

(26:51):
I don't even want to overwhelmyou, but there are courses on
macros, on metabolism, oncalories, on menopause, on
mindset.
I'm working on a couple courseson how to use AI and how to set
up your nutrition phases.
There's just more and morecoming in, with lots of great
people in there, super smart,trying to help each other out.
And don't forget that you, as apodcast listener, get a

(27:13):
exclusive bonus today of acustom nutrition plan,
absolutely free, instead ofpaying the add-on, if you join
by the end of July and use thespecial link in the show notes.
If you want to stop guessing,if you want to get clarity on
all this stuff, join us.
We'll help you out.
Until next time, keep usingyour weights.
Actually keep using yourweights, lifting your weights,

(27:33):
and remember that volume withoutintelligence is fatigue, but
volume with the 12 rules Italked about today is how you
get some serious muscle growth.
I'm gonna talk to you next timehere on the wits and weights
podcast.

All Episodes

12 Rules of Training Volume to Build More Muscle | Ep 348

Episode Transcript

Popular Podcasts

Stuff You Should Know

My Favorite Murder with Karen Kilgariff and Georgia Hardstark

The Joe Rogan Experience

.css-15opob5{left:0;position:absolute;top:0.8rem;} All Episodes

.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}12 Rules of Training Volume to Build More Muscle | Ep 348