Ironat, have you ever done a volume approach and what do you think about it? The very few times I have tried it I'm embarrassed by the weight I have to use. Doing four or five sets of an exercise forces me to use really light weights. 5 x 10 with short rests is a poundage killer.
I guess the first question is "what do you consider volume training"? What do you think it is? I guess you think it's 4-5 sets. How many exercises total? How many exercises per bodypart?
4-5 sets is not volume training if you only do one exercise per bodypart. This could be done full-body. Squat, bench, row, curl, calves. 20 sets total. Bang!
Yes, I have done very high volume training. Legs/back one day...chest/shoulders the next...Arms the next. Calves & abs everyday. Repeat. 60 sets a day. 360 sets/wk.
This type of routine is good for cutting up but it's too exhausting to use otherwise, especially if you are natty. High volume like this is not for getting stronger or bigger.
I got strong and big training 2-3 times a week on a full-body routine.
Like this. These are only the work sets.
Squats 3x6
Bench press 3x6
Pullups 3x10
Incline press 3x6
Barbell rows 3x6
Seated front press 3x6
Lying tricep extension 3x6
Barbell curls 3x6
Standing calf raises 3x10
Deadlifts 3x3
Sit-ups - 1 set of 50
I got really strong & big on this routine. 30 sets per day. 90 sets/week.
Now, I'm thinking more like 20-25 sets/day for the whole body, 3 times a week, 60-75 sets/week. 7-10 reps for the most part. If I get 10 reps all sets add weight.
The amount of weight is determined by how many reps you do in a set, and the total reps you do. The lower the reps the more weight you can do, right?
Anyway, it's all about progression.
How do you measure it?
Are you getting stronger? Either doing more reps with a given weight or doing more weight for given reps.
You have to have some way of measuring progress. How do you do it?
If you do one set only what is your goal for that set? When do you decide to add weight? 10 reps? 12 reps?