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Even if one attains maximizing muscle hypertrophy (as big as you can genetically get), this is only half the battleif you also want to be able to maintain your gains for the long-term. How much training volume is too much training volume? The "maximum strength" of any individual human being varies wildly from person to person depending on many factors, including age, gender, and genetics. The vast majority of humans can perform at a reasonably easy level of strength on a weekly basis, but the vast majority of that training volume should come from heavy, compound exercises. For example, the bench press (1 rep max) has a maximum range that you can reach (between 90 and 150 lbs for the bench) of just under 600 lbs. That's because of its relatively high rep range of about 6-12 for a 7 inch bench press, with a relatively low reps count of the 15-20 range. However, if you're benching 5-7 times a week (for several weeks, let's assume it's only 2-3 times a week), your max strength will rise to about 1300-1500 lbs. This is about the same range as people on a high carbohydrate ketogenic diet, and that makes sense because an athlete training too hard can actually impair fat and protein synthesis in his/her system. At the same time, however, there are very few people on a ketogenic diet and even fewer who can bench press 600 lbs (let alone maintain it), so the maximum strength gains you can get from a ketogenic diet are usually much smaller than for someone who is keto-adapted but doing the same amount of training (a 10% increase in bodyweight, say) with no major muscle breakdown. So you can do a lot right with your strength training—but you really can't do too much. If you've done just enough to increase max strength gains up to the point of plateau, and you've managed to maintain that increase, then you've got your base. It depends on where you sit as a person. One way to make gains is to add another 60+ lbs to your bench—but for most individuals, it's unlikely you could get stronger by going back to your 1 rep max. So there is a limit on how much volume you can put on a weekly base. The same goes for increasing any other muscle or fat gains you make. There is an upper limit on the number of times you can perform an advanced, higher repetition compound lift, but you can only do so much as to keep your progress rate constant and the gains you need Similar articles: