Volume Formula for Muscle Growth:
The volume formula is used to calculate the amount of work done during a set. A higher number means more work is done per repetition. For example, if you perform 10 reps with 100 pounds and your sets are performed 3 times, then your total volume would be 300 pounds x 3 = 600 pounds. You could use this formula to determine how many sets you need to do for each exercise or how much weight you should lift for each rep range.
A few examples of the formula are given below:
Example 1: If you want to increase your bench press strength by 5 pounds, you will need to perform 20 sets of 10 repetitions. Your total volume would be 200 pounds x 5 = 2000 pounds.
Example 2: If you want to increase your deadlift strength by 10 pounds, you will need to perform 15 sets of 8 repetitions. Your total volume would be 400 pounds x 10 = 4000 pounds.
Example 3: If you want to increase your squat strength by 5 pounds, you will need to perform 10 sets of 4 repetitions. Your total volume would be 800 pounds x 5 = 16000 pounds.
How Much Weight Should I Lift Per Rep Range?
You may have heard that performing too many reps at one time causes injuries. However, there is no evidence that shows it increases muscular size or strength. But the reverse is also true. Not performing enough reps at one time will not increase muscular size or strength.
A number of studies have found that using weights with 15 to 25 repetitions works well for increasing muscular size and strength. This number is known as the repetition maximum (RM).
Performing more than 25 reps at one time interferes with the development of strength and muscular size.
Performing fewer than 15 reps at one time does not provide enough of a challenge to cause strength and muscular size increases.
A repetition range (RM) of 8 to 12 is common for most weight training programs. This means that you can lift weights until you reach 8 to 12 repetitions, but not any higher. If you perform more than 12 reps, then the weight is too light. If you are unable to do at least 8 reps, then the weight is too heavy.
In weight training, you should choose a weight that challenges you to reach the appropriate rep range. When you can perform more than 12 reps, then the weight is too light. When you can perform less than 8 reps, then the weight is too heavy.
For most people, 3 to 5 minutes of rest between sets is enough time to recover. More experienced trainers may need up to twice that amount of time.
How Many Sets Should I Do?
Sources & references used in this article:
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The analysis on strength and fly ash effect of roller-compacted concrete with high volume fly ash by C Cao, W Sun, H Qin – Cement and concrete research, 2000 – Elsevier