★ WANNA MORE VIDS? 1) Tons of people set PRs and put an inch or two on their glutes when drastically lowered their volume. These are typical people who do were already doing tons of volume but weren't necessarily pushing their sets to failure or focusing on any strength goals.
2) There's also people setting PRs and put an inch or two on their glutes when upped their volume. These are typically people who weren't performing enough of the best exercises per their goals.
3) Published studies on optimal volume are all over the place: from 5-10 sets per body part per week to 30-45 sets per body part per week.
4) We should certainly look at research, but it's also important to look at best practices amongst the world elite: How do the people who have the best physiques and the best glute development train?
5) It also matters whether you're performing a traditional program versus a specialisation program. If you are specialising, volume can and should be higher for that body part and lower for everything else.
6) Volume can also fluctuate along with effort: accumulation vs intensification phases. But you can't have high volume and high effort all year round or you'll spin your wheels.
7) How you define volume matters
8) Individual factors matter (age, years of proper training experience, sex, injury history, muscle damage and recovery genetics, sleep, stress, nutrition) and must be considered.
9) It takes many years of training yourself, training others, and reading/studying to get a good handle on optimal volume, but regardless, you just need a starting point and you can adjust from there.
10 ) Volume is important but increased tension on the muscle is the key driver of muscle growth, so the mind-muscle connection and progressive overload are critical - don't forget that!
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