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

Join the new Wits & Weights Physique University at just $27/month (was $87) - get access to training templates, course library, private community, and so much more. Podcast listeners get a custom nutrition plan FREE (normally $47) when you join by the end of July using this special link: bit.ly/podcast-new-wwpu -- 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. Episode Resources: "The New Approach to Training Volume" - article by Greg Nuckols Physique & Biofeedback Tracker - available in the new WWPU (now just $27/mo plus a FREE custom nutrition plan for podcast listeners with this link: bit.ly/podcast-new-wwpu ) Episodes Mentioned: Strength vs. Hypertrophy (The 65% Threshold for Lifters Chasing PRs vs. Muscle Size) 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 Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram