The Volume Ramp
Learn exactly how much volume you need to maximise muscle growth.
You've read the studies. You've followed the evidence-based accounts. You still can't figure out how many sets are right for you. This short video course gives you a systematic way to find your answer, based on your recovery, your preferences, and your schedule.
You already know enough. That's the problem.
You finish a session and the first thought isn't "that was good." It's "was that enough?"
You've added sets, added sessions, added exercises. You're in the gym five or six days a week. And the nagging feeling hasn't gone away. If anything, it's louder.
That's because you're caught between two loud, conflicting camps. On one side, the Cult of More: more sets, more sessions, more time in the gym. The evidence says volume drives growth, so logically, more must be better.
On the other side, a growing crowd of low-volume evangelists online who cherry-pick outlier studies and act like three sets a week is all you'll ever need.
Here's the thing: more volume usually does mean more muscle growth. The evidence supports that. But with massive diminishing returns past a certain point, and that point is different for everyone.
The real question neither camp is helping you answer: what's the minimum you need to keep progressing, and when does adding more stop being worth it?
The cost of staying stuck
When you can't answer the volume question for yourself, everything else suffers.
Your time. Two-hour sessions, four or five days a week. Training stops being something you look forward to and becomes a box you tick. You're spending more time in the gym than you need to, and getting less back for it.
Your headspace. So much mental bandwidth going towards small tweaks and optimisations that don't seem to add up to much. You're second-guessing your program between sets, running through volume calculations in the shower, mentally auditing your training week before you've even finished it.
Your progress. More isn't working. But you're afraid less will be worse. So you stay in no-man's land: not quite recovering, not quite growing.
A systematic way to find your number
The Volume Ramp is the methodology I use with every coaching client. The premise is straightforward:
1. Start with the minimum effective volume.
Enough to progress. Not a set more. This means each set gets your absolute best effort, making it maximally effective.
2. Prioritise reps and load before sets.
Most people only think of volume as "number of sets." But if the load goes up while sets stay the same, your volume still increased. This reframe matters.
3. Add sets only when the evidence says you should.
Recovery is solid and progress has stalled? Add a set or two. Reassess in four to six weeks. It's individualised, it's not a guess.
This isn't "just do less." Both the low-volume evangelists and the more-is-more crowd are oversimplifying. Some people will find their sweet spot is higher than they expected. Others lower. The point is to find it systematically instead of guessing.
High volume isn't bad. More sets can help. But you'll hit a point where each extra set adds fatigue, eats up time, and delivers less growth. That's a poor return on investment. The Volume Ramp helps you find where that point is for you.
"I had utilised an online coach previously but was struggling with the volume of the exercises and 'more is more' philosophy. Knowing I had a program that I could finish in under an hour and still feel I had pushed myself was wonderful."
— Lyn, coaching client
What's inside...
A self-paced video course that references the latest research while keeping things practical. Here's what each lesson covers:
Get better results with less volume:
Why roughly 80% of your progress comes from a fraction of the sets most people are doing, and what that means in practice.
Individualise your own training volume:
The step-by-step method I use with coaching clients to find a starting point based on your recovery capacity, schedule, and training history.
Ensure your sets are maximally effective:
Fewer sets only works if each one counts. This covers the effort and execution standards that make a lower-volume approach viable.
Figure out your ideal training split:
How to distribute your volume across the week in a way that fits your life, not someone else's template.
Choose exercises that suit a lower-volume approach:
Exercise selection matters more when volume is lower. This covers which movements give you the best return and why.
When and how to progress volume:
The specific criteria I use to decide when it's time to add sets, and how to ramp up without overshooting.
Is this for you?
This is for you if:
- You've been training for at least a couple of years and understand the basics
- You've been doing moderate-to-high volume and wondering if it's actually necessary
- You've read the studies, followed the evidence-based accounts, and still can't land on what's right for you
- You're spending more time in the gym than feels sustainable but you're afraid of doing less
- You want a method, not another opinion
This is not for you if:
- You're a complete beginner (you need a foundation first, not volume optimisation)
- You're already making consistent progress and happy with your training load
- You're looking for a full training program (this teaches the methodology, not a specific program)
The Volume Ramp
$27
One-time payment. Lifetime access.
Learn exactly how much volume YOU need to maximise muscle growth.
This short video course will help you find your personal volume sweet spot. It references the latest research while keeping things practical.
Maximise gains while considering your recovery, preferences, and schedule.
Includes 8 videos covering how to:
- Get better results with less volume
- Individualise your own training volume
- Ensure your sets are maximally effective
- Figure out your ideal training split
- Choose exercises that work with a lower volume approach
- When and how to progress volume
Available until midnight Monday 2 March. After that, I'm taking it down.
