What’s the best volume for your training program ?

I think everyone understands frequency, it's the number of times you train a muscle or movement pattern per week. It is estimated that in each training session the maximum volume that can produce hypertrophy is somewhere between 8 and 12 sets for each muscle group/movement pattern. From this point on, the increase in protein breakdown begins to be greater than the increase in synthesis and therefore it is not worth exceeding this number of sets in a single session. This is one of the reasons why it can be advantageous to divide the volume of muscle groups/movement patterns into more weekly sessions.