{"id":5598,"date":"2025-10-29T23:47:45","date_gmt":"2025-10-30T03:47:45","guid":{"rendered":"https:\/\/sites.nd.edu\/biomechanics-in-the-wild\/?p=5598"},"modified":"2025-12-18T16:37:57","modified_gmt":"2025-12-18T20:37:57","slug":"goldilocks-of-weight-training-the-balance-between-high-volume-and-low-volume","status":"publish","type":"post","link":"https:\/\/sites.nd.edu\/biomechanics-in-the-wild\/2025\/10\/29\/goldilocks-of-weight-training-the-balance-between-high-volume-and-low-volume\/","title":{"rendered":"Goldilocks of Weight Training: The Balance between High-Volume and Low-Volume"},"content":{"rendered":"\n

While many introductions start with sharing your name and where you\u2019re from, for the average gym-goer, the most common icebreaker is, \u201cWhat\u2019s your split?\u201d. \u201cSplit\u201d simply refers to your workout routine, typically by which body parts are being worked out weekly. Some of the most common splits are Push-Pull-Legs <\/a>(PPL) or an \u201cArnold Split<\/a>.\u201d Push means any muscles that \u201cPush\u201d things like the triceps, shoulders, and chest, and pull similarly any muscles that \u201cpull\u201d things like the biceps and back. While the Arnold Split involves working out opposing muscle groups together, it utilizes a chest and back day, a shoulders, triceps, and biceps day, and a leg day. Within these splits are a variety of exercises with several sets and repetitions. The question is: What combination of sets per week are enough to build muscle?<\/p>\n\n\n\n\n\n\n\n

What about a PPL split, 12 repetitions for 4 sets for 8 exercises at moderate weight? Is this overtraining? What about an Arnold Split, 10 repetitions for 1 set for 6 exercises, 3 times a week with heavy weight? Is this under training? There is endless discussion and online debate about what to do and not to do. For many listeners, it can be hard to choose the most efficient workout routine to build muscle. Is it better to train a higher volume of sets with lighter weight or a lower volume but heavier weight?<\/p>\n\n\n\n

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