Volume vs Intensity: Volume Training
The main idea behind volume training is to train with a higher amount of repetitions than your body can handle. For example, if you want to increase your bench press strength from 120 lbs to 130 lbs, you will probably do 3 sets of 10 reps (3 x 10).
If you are doing this program for hypertrophy purposes, then it would be better if you used 5 sets of 6 reps (5 x 6) instead.
If you use too much weight, your muscles won’t get enough time to recover. You could even injure yourself because you aren’t using enough weight.
On the other hand, if you don’t use enough weight, your muscles will still get sufficient rest but they won’t grow as fast. If you want to gain mass at a faster rate, then it’s best to avoid overtraining and perform less work per set than what is necessary for hypertrophy purposes.
When performing volume training, you need to pay attention to how many reps you are doing. You can either do three sets of five or four sets of six.
The number of reps depends on the type of exercise. For example, if you’re doing pull ups, then you’d usually do two sets of ten reps and one set of eight reps. If you’re doing concentration curls, then you’d do three sets of ten reps.
In this type of training, each muscle group is being worked for a total of at least twenty-four times in a week. So if you’re doing three sets for each exercise, then that’s twenty-four sets a week.
And if you’re doing four sets for each exercise, then that’s thirty-two sets a week. Volume training is very effective for hypertrophy if done properly.
You need to give your muscles time to rest and recover in between each set. When you’re first starting out, you could even take a full minute before doing another set.
This is because your muscles are not used to the volume of training that you’re giving them. After a while, your body will adapt and get used to the training. This is known as super-compensation. This is when you’ll really see major muscle growth.
Volume training is extremely effective for hypertrophy if done properly. In fact, it’s one of the best ways to get big muscles in a relatively short period of time.
You just need to pay attention to how many reps and sets you are doing for each exercise. Also, you should take time off in between each muscle group so that they have time to rest and recover. One good way to do this is to work your upper body one day and your lower body the next.
The most important thing to remember is that you aren’t eating enough food. Most likely you are not eating enough calories in general.
I would start by increasing your calorie intake by 500 calories a day and then reassess from there. If you still aren’t gaining weight, then you may need to increase it even more. If you start putting on too much fat, then you’ll just have to dial it back a bit.
The goal here is to gain muscle mass. This can be hard for some people due to their fast metabolisms.
The best way to do this is with a program known as volume training or the German Volume Training (GVT). With this program, you perform ten sets of a particular exercise with as many reps as possible (10 x 10). Usually you will do one exercise for each muscle group.
Now you might be thinking, “I’ve tried everything. I’ve increased my protein.
I’ve tried as many different routines as I can find. I’ve even tried steroids and nothing is working!” Well, in that case, there is another way you can gain mass quickly without steroids.
In fact, you need to get your body used to eating more calories in general. If you try to eat a whole bunch of food at once then you’re going to give yourself stomach aches and probably won’t keep the food down.
This can be very discouraging for a beginner that’s trying to gain weight.
Putting on muscle is usually harder for some people. This is mainly due to genetics and their fast metabolisms.
The best way to put on muscle is to eat more calories than your body needs. However, most people can’t just eat whatever they want and keep the weight on. In order to do this, you need to slowly increase your food intake over a period of time.
Cutting is all about looking good and having people wonder what your secret is. If you’re cutting then it means you need to lose a little bit of fat and tone up your muscles at the same time.
There are many different factors that are involved in weight loss. These include: diet, cardio, and the type of workout you do (weight training or cardio).
In this section we will cover how to cut a good amount of weight while toning up your muscles at the same time.
As your metabolism slows down, you may find it more difficult to lose weight. Your body seems to fight back and hold on to every calorie.
Of course this makes dieting to lose weight harder as well. There are many things you can do to combat this problem.
Naturally, when you start cutting, your body will try to fight back by lowering your metabolism. This is when diets usually fail because people cannot consume as few calories as they should without having their bodies go into starvation mode.
Starvation mode slows down your metabolism so that you burn less calories thus making it extremely difficult to lose weight. This is why most diets fail.
We have all seen those guys who seem to stay skinny no matter how much they eat. Of course some of them are just genetically gifted and can eat whatever they want and not gain a pound.
Most of them though are on a constant cut. This means they are always trying to lose weight. A cut is when you try to burn off excess fat and tone up your muscles at the same time.
Sources & references used in this article:
More isn’t necessarily better: Examining the intensity–affect–enjoyment relationship in the context of resistance exercise. by DR Greene, SJ Petruzzello – Sport, Exercise, and Performance …, 2015 – psycnet.apa.org
Getting Stronger: Weight Training for Sports by B Pearl – 2005 – books.google.com
The New High Intensity Training: The Best Muscle-Building System You’ve Never Tried by E Darden – 2004 – books.google.com
Olympic Weightlifting by A Hutchinson – 2011 – McClelland & Stewart
Thread: Weight Training Information by CP Form – crossfitlondonuk.com
Students’ participation styles in two university weight training classes by S Meshkov, L Weights – elitefitness.com
Monitoring training status with HR measures: do all roads lead to Rome? by G Bennett – Journal of Teaching in Physical Education, 2000 – journals.humankinetics.com