High Volume Workouts with Less Rest Between Sets

This week’s workouts have been exceptional. I specifically want to cover the last two workouts in this post. This will include yesterday’s leg workout and this morning’s shoulder workout. The highlights are going to be high volume workouts and taking less rest between sets.

High Volume Leg Workout – 4/27

This was yesterday’s leg workout. I went with the old school 10 x 10 training style, also known as German Volume Training. I was doing a lot of this style of training towards the end of last year and had really good results. It’s especially a great method for leg workouts.

  • Leg Extensions: 10 x 10
  • Leg Press: 10 x 10
  • Seated Leg Curls: 10 x 10
  • Squats (plate-loaded): 3 x 10
  • Stiff Leg Deadlifts: 3 x 10
  • Seated Calve Raises: 10 x 10

High Volume Shoulder Workout – 4/28

Although I didn’t do a ton of exercises for shoulders, I performed more sets than usual. Shoulder day is usually quick for me. My shoulders have always been a stronger point. Not to mention you kind of hit them with chest and back. Despite that, I still train them with intensity. And my rest periods between sets were about 45 seconds.

  • Barbell Shrugs: 5 x 12
  • Lateral Raises: 5 x 8
  • Hammer Strength Behind the Neck: 5 x 12
  • Pec Dec Reverse Flyes: 5 x 12

High Volume Workouts – More Sets

I’ve tried so many workout methods over the years. And I just finished a short season of shorter, more intense workouts. But I’m back to training with more volume now. And looking back, I always end up going back to higher volume workouts.

Training for building muscle calls for pumping more blood into the muscle. This expands the muscle. Arnold and his fellow bodybuilding comparisons grasped this. In Arnold’s words, ‘The pump is good!’

High volume workouts aren’t for everyone. But I would challenge you to try it if you haven’t.

Hammer Strength Behind the Neck Press Jason Stallworth

Less Rest Between Sets

I want to talk briefly about taking less rest between sets. This concept goes hand-in-hand with high volume workouts. If you’re pumping out more sets, it’s a god idea to take less rest between sets. This increases the intensity of your workout. It also helps you get in and out of the gym at a decent time.

Less rest between sets also kick-starts your metabolism. This obviously helps you burn more fat during your workouts. So it’s kind of the best of both worlds; building muscle and burning off the unwanted stuff.

I’m looking forward to training arms tomorrow morning. I may not do as much volume training in regards to sets. But I do plan to integrate some techniques like drop sets and rest-pause sets.

Train with Passion


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2 Comments on High Volume Workouts with Less Rest Between Sets

  1. Jason,
    I really enjoy your honest insight!
    What’s cool is that after 25 yrs of successful training your still searching for the perfect routine. Your journey is fun and insightful to follow. It’s a puzzle! Heroes like Reeves, Grimek, Draper and Mentzer all did it diferent and created their puzzle with the pieces that fit their picture. Each piece such as exercise, rep scheme, recovery are individualized. A person’s response physically and emotionally is so different and personal. This is proved by all that have come before us.
    Our minds and the gym are the lab and we have the freedom to experiment.

    • Sean, you’re naming the guys that started it all! I miss that era of bodybuilders. Nothing against today’s pros; we have some great ones. But that time was just different and I can’t quite explain it, but I know you know what I’m talking about. But you’re right, different strokes for different folks man. It’s indeed a personal experience and journey!

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