Training volume is one of the most important factors for building both strength and muscle. The research shows a clear relationship: more volume generally leads to better results, but with diminishing returns. The volume features in Evolve makes it simple to adjust your volume using easy sliders.
Why Set Volume?
We focus on set volume (the number of sets performed for a given movement pattern or muscle group) because it's the most research-supported way to measure volume. It's simple to track and adjust, and works consistently across all exercises and training styles. While you could measure volume in other ways (like total reps or volume load), set volume is the most practical and effective metric.
What Counts as a Set?
For Squat/Bench/Deadlift: Sets can come from the main lift itself, close variations (like pause squats for squats), or accessories that directly build the lift (like leg extensions for squats).
For Muscle Groups (like upper back, biceps, etc.): Sets come from exercises where that muscle is the primary target, even if other muscles are involved. For example, rows count as upper back sets, even though biceps assist.
Volume for Your Goals
For Muscle Growth (Hypertrophy): Meta-analyses show more sets lead to more muscle growth, but with diminishing returns. The relationship follows a square root pattern - you get strong initial benefits that gradually level off. Most people see good results with moderate volumes (8-25 sets per muscle per week), while higher volumes can work but may not be worth the extra time and recovery demands.
For Strength: The research shows a strong effect from volume until the 5-10 sets range, then it plateaus. However, many coaches go beyond this range due to limitations in research and the effects of volume on hypertrophy.
If You Want Both: Evolve already balances program structure for you. The volume features simply let you dial up or down your total sets based on your specific goals, preferences, and recovery needs.
How Volume is Managed in Evolve
Evolve is designed to put our research-backed recommendations at your fingertips while also acknowledging your specific goals, circumstances, and preferences.
Volume in Evolve uses your training split and the number of sets per exercise to create weekly set volumes for each category. For example, if your training split has four exercises in the squat category and you adjust the volume slider to five sets per exercise, your training block will have 20 weekly sets for squat training (squats, close variations of squats, and other supporting exercises).
Evolve’s volume sliders currently support 1-8 sets per exercise. Therefore, if you cannot achieve a certain weekly set volume, you may need to adjust your training split and therefore the number of exercises in the category.
Evolve also supports daily volume flexibility, allowing you to add or remove sets for any exercise within a session.
Frequently Asked Questions
Should volume change block to block?
Our general recommendation is “no.” Modern, evidence-based periodization often uses static volumes. However, you have the freedom in Evolve to follow other approaches if you prefer, such as traditional periodization where you start with higher volume and decrease each block as you progress through the macrocycle.
Can I do too much volume?
Yes. Signs include poor recovery, consistently declining performance, or poor movement efficiency on a consistent basis. If this happens, consider dialing back the volume.
Does higher volume always mean better results?
No. Focus on quality of training, and adjust volume as needed to find an approach you can sustain.
