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

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://staging.podcastplayer.com/legal.

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Hitting the gym consistently but not seeing the muscle growth you want?

You might be making one critical mistake with your training volume.

Most lifters either do way too little to stimulate growth or pile on so much that they're hitting a wall and burning out.

Learn about 12 evidence-based rules that separate muscle builders from muscle stragglers.

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Timestamps:

  • 0:01 - The critical volume mistake most lifters make
  • 4:59 - Rule 1: Hard sets per muscle group
  • 6:29 - Rule 2: Proximity to failure
  • 7:48 - Rule 3: Does more volume = more growth?
  • 9:19 - Rule 4: How many sets per muscle per week?
  • 10:32 - Rule 5: Rep range doesn't matter, effort does
  • 12:15 - Rule 6: What about strength (vs. hypertrophy)?
  • 15:28 - Rule 7: Periodize volume over time
  • 16:23 - Rule 8: Recovery capacity determines your ceiling
  • 18:57 - Rule 9: Wasted volume kills progress
  • 20:55 - Rule 10: Compound vs isolation lifts
  • 21:45 - Rule 11: What exactly should you track?
  • 22:33 - Rule 12: The ONE rule about volume that matters most
  • 24:49 - Advanced concept: Volume landmarks

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Chapters

1. Training Volume Mistakes Revealed (00:00:00)

2. Introduction to Wits and Weights (00:01:37)

3. Understanding Hard Sets Per Muscle Group (00:03:20)

4. Proximity to Failure Principles (00:06:26)

5. Optimal Volume and Rep Ranges (00:08:10)

6. Recovery Capacity and Junk Volume (00:12:19)

7. Volume Landmarks and Personalization (00:19:39)

8. Final Thoughts and Program Invitation (00:27:14)

537 episodes

#Fitness #Nutrition #Philip Pape #Training #Exercise #Workouts #Self-Improvement #Weight Loss #Podcasting Education #Health and Well-Being #Lift #Diet #Macro #Build Muscle #Fat Loss