Custom Volume Training for Muscle Building: Here's How!

Tired of copying workout plans from fitness magazines and still not seeing results? It's time to tailor your training individually. A customized volume training plan can help you finally achieve the muscle-building results you desire. In this article, we show you how to calculate your ideal training volume and which workout plans are best suited for you.

How Much Volume is Ideal for Muscle Building?

Before you start training, you should understand the factors that influence your ideal training volume. Here are the key points:

1. Body Type: Your body type plays a crucial role in determining the ideal training volume. There are three main types: Ectomorph, Endomorph, and Mesomorph. Each type has different training requirements.
2. Leverage Ratios / Body Size: People with shorter limbs have better leverage ratios and can more effectively overload muscles. They often can use heavier weights.
3. Muscle Fiber Distribution: The distribution of your muscle fibers (FT-fibers vs. ST-fibers) determines whether you should focus more on volume or intensity. A muscle fiber test can help you determine the optimal training duration, number of repetitions, and rest periods.
4. Central Nervous System Resilience: Your nervous system's ability to handle stress also influences the ideal training volume.
5. Number of Muscle Fibers: The number and type of muscle fibers in your muscles determine how well they respond to volume training.

Body Types in Detail

Ectomorph

Are you rather slim and lanky? Then you probably belong to the ectomorphic type. Your recovery is not the best, but you hardly gain fat. You should focus on a moderate training volume and ensure you consume enough calories to build muscle mass.

Endomorph

If you have a rounder body shape and tend to gain fat easily, you are likely an endomorph. You have good recovery and build muscles easily. However, pay attention to your diet to avoid fat storage. A higher training volume can work well for you.

Mesomorph

Broad shoulders and quick muscle gains? Then you are a mesomorph. You have few problems with fat storage and excellent recovery. Intensive volume training can help you further define and strengthen your muscles.

Workout Plans for Custom Volume Training

Workout Plan for FT-Fibers (5x5 Training)

If you have many fast, white muscle fibers (FT-fibers), this plan is ideal for you. It allows you to train very heavily and make continuous progress.

Conditions:

• Split: 2-day split, 3 times a week (A/B/A etc.)
• Set Rest: 3-5 minutes
• Weight: Lower slowly, lift explosively
• Starting Weight: 70% of your one-rep max
• Goal: No muscle failure

Workout Plan for ST-Fibers (10x10 Training)

If you have many slow, red muscle fibers (ST-fibers), this plan is more suitable. It focuses on high volume and continuous load.

Conditions:

• Split: 2-day split, 3 times a week (A/B/A etc.)
• Set Rest: 60-90 seconds
• Weight: Steady, brisk pace
• Starting Weight: 50% of your one-rep max
• Goal: No muscle failure

With this information and these workout plans, you are well-equipped to start your custom volume training. Good luck with your future training design!