Complete Guide: Training Volume Calculator for Hypertrophy
Calculate your optimal weekly training volume for maximum muscle growth. Find the sweet spot between too little and too much.
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Expert Tips for Hypertrophy
- ✓Research suggests 10-20 sets per muscle group per week for hypertrophy
- ✓Start at the lower end and increase volume over time (progressive overload)
- ✓Volume should be distributed across 2-3 sessions per muscle group per week
- ✓More isn't always better - exceeding MRV leads to poor recovery
- ✓Different muscles may need different volumes based on your development
- ✓Deload every 4-8 weeks by reducing volume 50%
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Frequently Asked Questions
How many sets per week for muscle growth?
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10-20 sets per muscle group per week for most people. Beginners: 10-12. Intermediate: 12-16. Advanced: 16-20+. Start low, add sets as needed.
What's MEV and MRV?
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MEV (Minimum Effective Volume): minimum sets to stimulate growth. MRV (Maximum Recoverable Volume): most you can recover from. Train between these.
Does frequency affect optimal volume?
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Yes. Spreading volume across 2-3 sessions beats doing it all in one session. 6 sets twice per week beats 12 sets once per week.
Should all muscles get the same volume?
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Not necessarily. Weak points may need more, well-developed muscles less. Also, larger muscles generally tolerate more volume than smaller ones.
How do I know if I'm doing too much?
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Signs of excess volume: declining strength, persistent fatigue, poor sleep, decreased motivation, aching joints. Reduce volume and see if recovery improves.
Looking for the standard volume calculator?
Go to Main Volume Calculator