Mind Pump: Raw Fitness Truth

2793: How to Calculate Volume and Progressively Overload for MAX GAINS

February 13, 2026

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  • The formula for calculating training volume is sets times reps times weight, and progressive overload is achieved by increasing any of these variables slightly each week, rather than overreaching and then recovering. 
  • To effectively progressively overload and build muscle, training volume increases should ideally occur during a calorie surplus, as attempting to increase training demands while in a deficit is a recipe for overtraining and stagnation. 
  • Tracking training volume provides valuable insight into natural training tendencies, revealing common patterns of overreaching followed by under-recovering, which results in stalled progress over longer periods. 
  • Vibration plates are not effective for building muscle or as a primary workout method, but they can accelerate mobility gains by helping the central nervous system relax to reach deeper ranges of motion faster than static stretching. 
  • For a new barbell lifter training alone, the best rep range is one that is challenging for 6-8 reps, emphasizing perfect technique and learning how to safely dump the barbell if necessary, rather than avoiding load due to fear. 
  • Shoulder pain during pressing movements, often attributed to the rotator cuff, is typically a stability issue requiring strengthening exercises like W's on a suspension trainer, face pulls, and external rotations, rather than avoiding the pressing movement itself. 

Segments

Volume Calculation and Progressive Overload
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(00:03:09)
  • Key Takeaway: Progressive overload, the strongest correlate to muscle growth, is often mismanaged due to inconsistent weekly volume tracking.
  • Summary: Training volume is the strongest predictor of muscle growth, but many people fail to apply progressive overload correctly, either doing too much or too little volume. The fundamental formula for calculating volume is sets times reps times weight. Tracking this metric reveals natural peaks and valleys in training intensity, often leading to averaging the same volume over a month despite feeling like progress is being made.
Adam’s Volume Tracking Experience
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(00:03:48)
  • Key Takeaway: Tracking total weekly poundage revealed that perceived consistent progression often resulted in an average volume that plateaued over 30 days.
  • Summary: Adam treated volume tracking granularly, similar to macro tracking, to gain a competitive edge. He observed that feeling good led to overreaching, forcing a scale-back the following week, resulting in a net zero progression over the month. The goal should be methodical scaling, aiming to do just a little more each week to ensure consistent progressive overload rather than volatile peaks and valleys.
Olympic Lifting and Methodical Progression
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(00:08:22)
  • Key Takeaway: Olympic lifters historically utilized methodical, calculated training protocols, contrasting with linear progression based purely on feel.
  • Summary: The Soviet Union’s scientific approach to Olympic lifting during the Cold War emphasized methodical training regardless of daily feeling, leading to superior results compared to the U.S. approach of simply pushing volume constantly. This methodical approach is the inspiration for calculating volume to ensure consistent, controlled progression rather than relying solely on subjective feeling.
Applying the Volume Formula
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(00:10:50)
  • Key Takeaway: For practical tracking, focus volume calculation primarily on the main, most taxing lifts like squat, deadlift, bench press, and overhead press.
  • Summary: The volume formula (sets x reps x weight) is applied primarily to the biggest compound movements because they are the most taxing and offer the greatest leverage for strength and muscle gain. When increasing volume, any increase in sets, reps, or weight constitutes positive progressive overload for that week. To manage cumulative fatigue, focus volume scaling emphasis on one or two lagging body parts per training block rather than trying to overload every major lift simultaneously.
Calorie Intake and Overload Timing
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(00:17:36)
  • Key Takeaway: Increasing training volume while simultaneously cutting calories is a recipe for overtraining, muscle loss, and stagnation.
  • Summary: Progressive overload demands increased recovery and adaptation resources, which necessitates adequate nutrient intake, meaning volume increases should occur in a calorie surplus. During a cut, intensity should scale back to preserve muscle mass, as the body is already signaling nutrient scarcity. Pushing high intensity and volume while dieting forces the body to utilize muscle tissue for energy.
Controlling Intensity for Accurate Volume
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(00:21:12)
  • Key Takeaway: To accurately track volume progression, the intensity level (proximity to failure) must be kept consistent, typically two reps shy of failure.
  • Summary: If volume (sets x reps x weight) remains the same but intensity increases (e.g., going to failure), the training stimulus is different and volume tracking becomes skewed. Keeping intensity controlled, usually at RPE 8 (two reps shy of failure), ensures that any change in the volume metric reflects a true change in the workload applied.
Exercise vs. Training Distinction
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(00:23:08)
  • Key Takeaway: Exercise is performing movements beneficial for health, whereas training is the methodical pursuit of a specific goal using measured protocols.
  • Summary: Training requires a defined goal, such as building muscle or strength, and involves methodical application of principles like volume tracking. Awareness of one’s training tendencies, even without constant tracking, helps correct the common pattern of overtraining followed by undertraining that keeps progress flat.
Fish Roe vs. Fish Oil Supplementation
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(00:24:21)
  • Key Takeaway: Fish roe supplements offer a complete food source rich in DHA and nutrients, unlike fish oil which is an extracted oil.
  • Summary: Fish oil is simply the extracted oil from fish, whereas fish roe (eggs) are a complete food source high in Omega-3s, particularly DHA, which benefits brain health. The Paleo Valley product uses freeze-dried fish roe in capsule form, providing a nutrient-dense alternative to isolated oils. Whole food sources like fish roe are often argued to have broader benefits than isolated extracts.
Adam’s Body Composition Testing Insights
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(00:27:11)
  • Key Takeaway: Body fat percentage at a given weight can vary drastically based on body composition, making lean body mass the more critical metric for decision-making.
  • Summary: Adam has observed that his body fat percentage can look terrible or excellent across a wide weight range (185 lbs to 240 lbs), highlighting that the absolute percentage number is less important than the amount of lean body mass carried. He uses lean body mass thresholds (e.g., over 203 lbs for him) to dictate whether to continue building muscle or begin leaning out, regardless of the exact body fat percentage reading.
Adam’s Training Shift and Mental State
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(00:31:39)
  • Key Takeaway: Changing training focus, such as alternating strength training with cardio/functional work, requires significant mental preparation to avoid reverting to old habits.
  • Summary: Adam is planning to shift his training to alternate between strength work and cardio/functional training to manage recovery following an injury, but he recognizes the mental challenge of sticking to the less preferred activity. He aims to use the desire to improve stamina and enjoy family activities (like boating) as the positive motivation to drive the new training focus, rather than focusing on fixing a perceived weakness.
Water Retention and Strength
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(00:39:10)
  • Key Takeaway: High water and sodium retention from dietary indulgence temporarily increases muscle pumps and strength due to increased cellular volume.
  • Summary: Indulging in high-calorie, high-sodium foods like ice cream and chorizo burritos leads to significant water retention, which dramatically enhances the ‘pump’ feeling during subsequent workouts. This temporary cellular swelling also contributes to feeling significantly stronger, though this strength is mechanical/fluid-based rather than purely muscular adaptation.
Biomechanics and Strength Potential
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(00:42:30)
  • Key Takeaway: Strength potential is heavily influenced by biomechanical leverage, including the attachment points of tendons, which can account for significant differences in lifting capacity.
  • Summary: Factors influencing strength include muscle size, CNS recruitment, and mechanical leverage derived from tendon attachments. Optimal tendon attachment points can allow smaller individuals, like Mike Salemi, to lift disproportionately heavy weights compared to their size. This concept relates to the ancient principle that levers and pulleys dictate mechanical advantage in moving heavy objects.
Our Place Cookware Review
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(00:50:50)
  • Key Takeaway: Our Place cookware features a ceramic non-stick surface free of ‘forever chemicals’ and includes a practical spoon rest notch on the handle.
  • Summary: The cookware is praised for being easy to clean and lacking harmful chemicals often found in traditional non-stick pans. A specific design feature noted is a small knob on the handle designed to rest a spoon, preventing messes on the counter or melting plastic utensils. The ceramic coating is highlighted as cleaning easier than Teflon while being safer for health.
Vibration Plate Efficacy
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(00:54:53)
  • Key Takeaway: Vibration plates offer minimal benefit for strength or muscle building but can significantly speed up mobility work by relaxing the central nervous system.
  • Summary: The advertising claims for vibration plates regarding fitness gains are considered gimmicky; they do not build muscle effectively. Their value lies in aiding mobility protocols, allowing users to achieve deeper ranges of motion in positions like squats much faster than usual. Stronger, more expensive vibration plates are needed to achieve this effect, and bodyweight stability exercises yield greater strength benefits.
Barbell Squat Safety for Beginners
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(00:58:10)
  • Key Takeaway: New barbell squatters should focus on a challenging 6-8 rep range with sufficient load to force core bracing, while prioritizing learning how to safely dump the bar.
  • Summary: Injury risk is not strictly tied to rep range, as poor stability can make higher reps worse. Loading the bar enough to require bracing (challenging for 6-8 reps) often results in better mechanics than using just the bar. Learning the technique to safely bail or dump the barbell is an essential, often overlooked, skill for home gym users.
Rotator Cuff Pain Solutions
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(01:02:35)
  • Key Takeaway: Rotator cuff pain during pressing indicates a stability issue, requiring dedicated strengthening of the stabilizing muscles through exercises like W’s and face pulls.
  • Summary: The rotator cuff is a group of small muscles stabilizing the humerus, and pain during pressing suggests these stabilizers are overwhelmed by stronger prime movers (chest/back). The solution is not changing the press but strengthening external rotation and stability using exercises like W’s on a suspension trainer or face pulls before heavy pressing.
Training with L5 Bulging Disc
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(01:05:27)
  • Key Takeaway: Training with an L5 bulging disc should focus on unilateral exercises, isometrics, and dynamic symmetry, as muscle strength is key to spinal stability.
  • Summary: Bulging discs, especially at L4/L5, are common and not necessarily a ‘death sentence’ for training, though inflammation reduction takes time. Unilateral exercises and isometrics allow for controlled loading without heavy axial compression. Investing in a correctional exercise specialist is recommended to strengthen the muscles that support the spine, preventing recurrence of pain.