Training Volume
The number that tells you whether a training block did anything, even in the weeks the weight on the bar refuses to move.
What volume load measures
Sets × reps × weight. A set of five at 100 kg is 500 kg of volume load; five sets of it is 2,500. Totalled over a session or a week it is the clearest single number for how much work you actually did.
It is the measure that keeps moving when the bar does not. A week where you added a rep to every set produced more work than the week before, even though every weight was identical — and volume is what shows it.
Reading it honestly
Volume should trend up across a training block and then come down for a lighter week. A line that only ever rises is not a plan for training, it is a plan for an injury.
It is also not comparable across exercises. Leg press volume dwarfs lateral raise volume and always will, which is why the app charts it per exercise and per muscle group rather than as one heroic total.
Sets per muscle per week
Most people do well on somewhere between 10 and 20 hard sets a week for a given muscle. The muscle map shows what you are genuinely accumulating rather than what you assume, and the answer is usually less even than expected.
It’s free, and it’s in the app
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Frequently asked questions
What is volume load?
Sets × reps × weight, totalled. A set of 5 at 100 kg is 500 kg of volume load. Summed across a session or a week, it is the most useful single measure of how much work you did.
How many sets per muscle per week should I do?
Most people do well somewhere between 10 and 20 hard sets a week per muscle group. The muscle map shows what you are actually hitting, which is usually less even than you think.
Should volume always go up?
No. It should trend up across a block and then come down for a lighter week. Volume that only ever rises is a plan for an injury rather than a plan for training.