Do You Want Better Results? High-Volume Training Secrets Revealed!


Are you looking to add muscle mass, improve your endurance, and transform your physique? High volume training might be the key to unlocking your true potential. This popular training method has been utilized by some of the world’s most successful bodybuilders and fitness enthusiasts, including Arnold Schwarzenegger and Jay Cutler. In this article, we will explore the ins and outs of high volume training, its benefits, and how you can integrate this method into your fitness routine to achieve outstanding results.

What is High Volume Training?

High volume training involves performing a higher number of sets and repetitions for each exercise, targeting muscle hypertrophy, endurance, and overall work capacity.
This approach increases time under tension, promotes muscle fatigue, and triggers growth through progressive overload. The underlying physiological mechanisms at work include microtrauma to muscle fibers, increased protein synthesis, and the release of anabolic hormones.
High volume training method

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

  1. Chest Press: 5 sets x 12-15 reps
  2. Incline Chest Press: 4 sets x 12-15 reps
  3. Flyes: 4 sets x 15-20 reps
  4. Hand Release Push-Ups: 3 sets x failure
  5. Pulldowns: 4 sets x 12-15 reps
  6. Tricep Dips: 4 sets x 12-15 reps
  7. Overhead Tricep Extension: 4 sets x 15-20 reps

Day 2: Back and Biceps

  1. Kneeling Lat Pulldowns: 5 sets x 10-12 reps
  2. Bent Over Rows: 4 sets x 12-15 reps
  3. Straight Arm Pulldown: 4 sets x 12-15 reps
  4. Seated Rows: 4 sets x 15-20 reps
  5. Biceps Curls: 4 sets x 12-15 reps
  6. Hammer Curls: 4 sets x 12-15 reps
  7. Lying Curls: 4 sets x 15-20 reps

Day 3: Rest

Day 4: Legs and Shoulders

  1. Squats: 5 sets x 12-15 reps
  2. Single Leg Press: 4 sets x 12-15 reps
  3. Leg Extensions: 4 sets x 15-20 reps
  4. Hamstring Curls: 4 sets x 15-20 reps
  5. Front Raises: 4 sets x 12-15 reps
  6. Lateral Raises: 4 sets x 12-15 reps
  7. 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

High-volume training is an effective method for promoting muscle hypertrophy, endurance, and overall work capacity. By incorporating this approach into your fitness routine, you can unlock new performance levels and achieve the physique you’ve always wanted.
Remember to prioritize proper technique, recovery, and progression to minimize the risk of injury and maximize your results.
So, what are you waiting for? Embrace high-volume training and start your journey to a stronger, more muscular body today!

Rest 30 seconds


Rest 40 seconds


Rest 60 seconds


Rest 90 seconds


Rest 120 seconds

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