Low Volume versus High Volume Training: Maximum Muscle Gains
One of the most common questions that come up with weight training is how many exercises and sets you should perform; how long should you workout for. There many that will argue both sides of the fence. One of the greatest bodybuilders of all time, six-time Mr. Olympia Dorian Yates has always been a stickler for short intense workouts, specifically two working sets per exercise and sometimes even one set. Many others, such as mass monster Markus Ruhl follow a high volume method of training for maximum growth. Obviously both methods work because these guys are champions in their sport. Of course there are other factors involved when we’re talking about professional bodybuilders such as their hard core diet, nutrition and supplementation. So when it comes to the rest of us who simply enjoy training yet may not compete, what method is best?
Of the many beauties bodybuilding and strength training offers, one of them is that there are really no rules because training methods have various impacts on individuals as we’re all different. Much of this has to do with genetics in regards to how our muscles respond. With this being said, it’s clear that both low and high volume training methods can produce some massive results in new muscle growth and strength. The key here is to find what works for you, and more importantly, when to change it up.
Low volume efforts are great when you want to train with all-out intensity. But for this method to be effective, you indeed must go all-out; you must train until you reach absolute muscle failure and then some. You’ll only be hitting about three to four exercises per body part, and performing two working sets for each exercise.
With higher volume training you’ll typically be performing anywhere from four to six exercises per body part hitting three to five sets each exercise. Some people may start out doing four to five sets for the first several exercises, then for the last few they may only do three sets. High volume workouts don’t necessarily mean you’ll be training with light weights or low to moderate intensity. You should still be training hard and heavy. During this phase you will certainly need to up your carb intake and take in some extra amino acids for recovery.
Of the many beauties bodybuilding and strength training offers, one of them is that there are really no rules because training methods have various impacts on individuals as we’re all different. Much of this has to do with genetics in regards to how our muscles respond. With this being said, it’s clear that both low and high volume training methods can produce some massive results in new muscle growth and strength. The key here is to find what works for you, and more importantly, when to change it up.
Low volume efforts are great when you want to train with all-out intensity. But for this method to be effective, you indeed must go all-out; you must train until you reach absolute muscle failure and then some. You’ll only be hitting about three to four exercises per body part, and performing two working sets for each exercise.
With higher volume training you’ll typically be performing anywhere from four to six exercises per body part hitting three to five sets each exercise. Some people may start out doing four to five sets for the first several exercises, then for the last few they may only do three sets. High volume workouts don’t necessarily mean you’ll be training with light weights or low to moderate intensity. You should still be training hard and heavy. During this phase you will certainly need to up your carb intake and take in some extra amino acids for recovery.
With both methods you’ll more than likely experience some great gains initially, but after a few weeks it may be time to switch it up a little. The low volume will feel great because you’re in and out of the gym in 45 minutes give or take but there will be those days where even if went all-out you’ll feel like you could’ve done more. And with the higher volume, you’ll get a solid pump every workout and will certainly get stronger, but you may burn out and need more recovery time after a few weeks. The best way to avoid this is to do one method for two to three weeks then switch to the other. If you alternate these methods back and forth you shouldn’t ever feel like you’re overtraining or under-training and you should see continuous improvements in your physique and strength. Here’s a quick reference guide:
Weeks 1-2: Low Volume
Weeks 3-4: High Volume
Weeks 5-6: Low Volume
Weeks 7-8: High Volume
Weeks 1-2: Low Volume
Weeks 3-4: High Volume
Weeks 5-6: Low Volume
Weeks 7-8: High Volume
by Jason M. Stallworth, posted on June 9th, 2010
Implement Both Low and High Volume Training for More Muscle Gains
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