Is Workout Volume Actually Killing Your Gains? (Athlean-X Response)
Jeff Cavalier says training volume is killing your gains. Is there any truth to this? Save 30-50% off all my training programs all …
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February 7, 2026
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Cavalier is all-knowing. Don't argue with him.
I do as much volume as I need to train to failure and still be able to actually lift the weight with proper form. Form and full range of motion is priority. If I'm not doing it properly, it doesn't matter how heavy the weight is or how many reps I'm doing, hypertrophy won't be achieved.
3-4 sets of 8-15 reps with decent weight usually does it. If I have to drop off a significant amount of weight for whatever exercise I'm doing just to maintain proper form because I'm pushing myself so much, I'm good.
You didn't consider full body training Back, Chest, Legs 6 sets and shoulder, arms 3 sets, multiply 3x times a week you get for the big muscle 18 sets and the smaller ones just 9 sets. Since i do 3x a week full body training with the numbers of sets i mentioned, i made more then 100% progress in short time.
But whats very important is you know to calm down the soreness within 2 days, which i can.
But how can i make sure, that i only have 1-3 reps in the tank and not more?
I believe no one addresses the elephant in the room. What workouts work on PEDS. What workouts work without.. I have to assume this studies are the "without" group..and of course the obvious – this is ONE variable.
Going to work on a bycicle everyday is killing my gains…I need to get motorcycle.
What bout those who are beginner?
This research seems like only affect those who already have enough strenght and muscle growth
Just lift
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The whole premise is total nonsense! Nobody can go through 20 sets in one sitting to failure – on 1 musclegroup! You can do 20 sets obviously, but 10-12 would be working sets, 4-5 varmup sets – the rest to failure. This study is total bullshit and pure nonsense.
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It seems to me that the time increment of 'one week' really means nothing to the human body. It's more likely that our body's work circadian rhythms are set to the day and to the month and then to the season. Therefore when we look what is the best volume 'in a week' we may be setting ourselves up for arbitrary outcomes, as the increment of time is arbitrary to the body.
It's sad to see someone so science dependant, misuse the word 'literally'.
I’m so tired of this. Too much volume destroyed me, twice. I wasted two and half years recovering from injuries incurred by too much volume. Leaving two to three in tank did not work for me. I wasted three years listening to you on that. One year of high effort low volume, I’ve seen incredible results, and I have more muscle mass than I’ve ever had. So, let me tell you where to stick that science based…
Also the study didn't take something into consideration, their quality of sleep and their base testostrone levels
Athlean x: he has the 20 plus years of experience…❤
Just try some.
"High" volume with reps in the tank
Low volume with olmost no reps in the tank
Or in my opinion, the best: ( warming up ) 1 max 2 sets per week per muscle all out ( drop/superset needed
Cortisol!!!
@JeffNippard I love your content. Jeff Chevalier, Mike and you have given me so much insight regarding training! Thank you!
Best comment ever from Bongothom; "I'd like to see a scientific study on the accuracy of scientific research." Disclaimer: Both Jeff's just want you to buy stuff from them. I'll end with what both Jeff's have in common, a quote from Dorian Yates, "It is VERY HARD to gain muscle and from my personal observations…I see the same people in gym year after year maintaining muscle. So it must be really easy to maintain muscle." ie., both Jeff's have been maintaining the same muscle for many, many years. Why should anyone listen to either one of you about muscle growth or the so-called scientific research studies?????
Just train harder than last time, that's all you need
Jeff C is best! But Nippard is pretty good too.
Can we get an update with this?
I bet seeing those little rats doing little squats with a tiny barbell and tiny weights in an ity bity squat rack is just about the most adorable thing to see.
It seems like 5/3/1 falls into that 4th category？especially the beginner variant.
Whenever I hear someone quoting a meta analysis, I want to scream. Never, ever trust a meta study. If you see meta in the title, just disregard it. Combining 10 bad studies to make one good one isn't how it works!
Jesus Loves you all very much!! God Bless everyone!!!