Here is a summary list of the most important points from the “Volume” article.

Here we outline our volume recommendations for each muscle group for older adults. Keep in mind chronological age doesn't solely determine how you should train and if you think you're still hitting it hard, train with any of the adult volume recommendations. However, if you're getting back into it at an advanced age, check this out.

We detail our recommendations for sets per workout, sets per week, rest intervals, and rep ranges for each muscle group in adults ages 18-60. We have separate recommendations for beginner, recreational, and advanced lifters.

This is our first series of tables outlining volume for each population. If you are ages 3-17, find out how many sets we recommend per workout and total per week. We give you corresponding rest intervals and rep ranges as well as give separate recommendations for novice lifters and more experienced lifters.

If you want your muscles to adapt, you need to listen to them and adapt your workouts based on what they're telling you. We discuss and give an example of how to adjust your volume. Subtle changes allow for BIG gains.

How much volume you need to grow varies based on your training experience. Additionally, there's an inverse relationship between volume and intensity. If you lift heavier, you can't do as much. This results in rest intervals and exercise selection greatly influencing how much volume you'll do each workout.

We define training volume and examine how literature commonly assesses it. We discuss numerous relevant studies and draw applicable conclusions from each based on the protocol, participants training experience, and natural physiology.