To determine if you're doing the right amount of volume, consider how many sessions you have per muscle group in a week. If you're training your chest twice a week and feel fully recovered before your next session, you can increase the number of sets you do.

For strength training, a regimen of three to five compound exercises for three to five repetitions per set, with three to five minutes of rest, performed three to five times a week is effective. This approach allows for significant strength gains without excessive soreness.

To improve strength, you should perform anywhere from two to 20 sets per week, with five sets being sufficient to maintain muscle mass.

Most people can only sustain high-frequency training for about 4 to 8 weeks before needing a deload due to accumulated systemic fatigue.

Hypertrophy can be stimulated through a broad repetition range of 6 to 30 repetitions, with a recommendation of 10 sets per muscle group per week, emphasizing high volume and going to failure or beyond to stimulate growth.

The effectiveness of a training split depends on how well the muscle groups work together and whether they allow for adequate recovery between sessions.

Training to failure can lead to greater muscle growth but also increases fatigue significantly, so it's important to balance intensity and recovery. Going from some number of reps in reserve all the way to failure in a single mesocycle is a good practice for many, but not required; you can go two or three reps in reserve as long as you do enough sets to achieve close to ideal hypertrophy outcomes.

For those new to weight training, at least five sets per muscle group per week are necessary just to maintain muscle mass.

Most people should aim for 5 to 15 sets of resistance exercise per week per muscle group to offset declines in muscle strength.