Do You Want Better Results? High-Volume Training Secrets Revealed!
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What is High Volume Training?
Benefits and Suitability for Different Fitness Levels
The primary goals and benefits of high volume training include increased muscle mass, improved muscular endurance, and enhanced work capacity.
This method can also lead to improvements in strength and flexibility. High volume training is suitable for individuals of all fitness levels, from beginners to advanced trainees, with appropriate adjustments in volume and intensity.
Structuring Your High Volume Workouts
Structure your workouts with a focus on compound movements that target all major muscle groups.
Perform 3-5 sets of 8-15 reps per exercise, allowing rest periods of 45-90 seconds between sets.
Start with lower volume and intensity for beginners and gradually progress to higher volume and intensity for intermediate and advanced trainees.
Tracking Progress and Expecting Results
Monitor your progress by tracking increases in strength, endurance, or muscle size, as well as improvements in exercise technique or performance.
Noticeable results may be observed within 4-6 weeks of consistent high-volume training, but individual factors like genetics, training history, and nutrition can influence the rate of progress.
Common Mistakes and How to Avoid Them
Some common mistakes associated with high-volume training include neglecting proper technique, inadequate recovery, and insufficient progression.
To avoid these pitfalls, focus on maintaining proper form during exercises, allowing for sufficient rest between workouts, and ensuring a gradual increase in training volume or intensity.
High-volume Training Example
I selected resistance band exercises so you can do this at home with minimum equipment. Click on the exercise to watch the how-to video.
Day 1: Chest and Triceps
- Chest Press: 5 sets x 12-15 reps
- Incline Chest Press: 4 sets x 12-15 reps
- Flyes: 4 sets x 15-20 reps
- Hand Release Push-Ups: 3 sets x failure
- Pulldowns: 4 sets x 12-15 reps
- Tricep Dips: 4 sets x 12-15 reps
- Overhead Tricep Extension: 4 sets x 15-20 reps
Day 2: Back and Biceps
- Kneeling Lat Pulldowns: 5 sets x 10-12 reps
- Bent Over Rows: 4 sets x 12-15 reps
- Straight Arm Pulldown: 4 sets x 12-15 reps
- Seated Rows: 4 sets x 15-20 reps
- Biceps Curls: 4 sets x 12-15 reps
- Hammer Curls: 4 sets x 12-15 reps
- Lying Curls: 4 sets x 15-20 reps
Day 3: Rest
Day 4: Legs and Shoulders
- Squats: 5 sets x 12-15 reps
- Single Leg Press: 4 sets x 12-15 reps
- Leg Extensions: 4 sets x 15-20 reps
- Hamstring Curls: 4 sets x 15-20 reps
- Front Raises: 4 sets x 12-15 reps
- Lateral Raises: 4 sets x 12-15 reps
- Rear Delt Flyes: 4 sets x 15-20 reps
Day 5: Rest
Repeat the cycle, adjusting exercises, weights, and repetitions as needed to continue challenging the muscles and promoting growth. Be sure to prioritize proper form and technique, as well as adequate rest and nutrition, to optimize results and reduce the risk of injury.
Bottom Line
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