Volume or High Intensity - Which Workout Is Better. Volume training: the more the better? Volume strength training

Volume training - this is a classic training method, which was called the "German school", by the way, it was according to this method that the well-known Austrian oak Arnold Schwarzenegger trained. Volume training, in general, has raised generations of bodybuilders, in fact, it is likely that you yourself use or used a once-warped technique German school... All this is not surprising, since it was promoted by bodybuilding father Joe Weider. Yes, Uncle Joe was selling Methodology long before the specially trained gurus of modern YouTube. Does Joe Weider's technique work? Of course it works, but not for everyone and not always!

Volume training is great for beginners, though not to build muscle, but to tone them up. After you go through the preparatory stage, spend about a year of your life to no avail and begin to realize that either you need to tie up with bodybuilding, or change something in training, high-intensity schemes are more suitable for you, such as, for example, « Ukrainian school » ... When will you realize the potential of strength training, say, having passed the "Ukrainian School" and « Plintovich » , then it will be possible to proceed with the volume training. In general, the alternation of high-intensity and high-volume cycles will take a long time, and, most likely, if you are not a professional, then this is exactly what your training plan for the year will look like:

High-intensity training - 3 months
Volume cycle - 1 month
Volume-intensive cycle - 2 months
Decrease in level subcutaneous fat- 2 months
Volume-intensive cycle - 1 month
Strength training - 2 months
Volume cycle - 1 month

It is clear that within each macrocycle there will be microcycles, but all the same, each period will be fundamentally different, both in goals and in the training methodology. First, you will use different relative intensities, if during strength cycles the intensity can reach 90-95% of the PM (personal maximum), then during the volume cycle the intensity will be approximately 60-70%. The KPH (number of barbell lifts) per workout will be significantly higher during volume cycles, which will result in a much higher tonnage. But the key factor is not even the training method itself, but the method of load progression.

Volume training = volumetric progress

The bottom line is that we have what we train always grows , and volumetric training allows, like no other, to develop strength performance. Strength performance is conditioned by the development of muscle energy supply due to glycogen. In general, if to simplify for understanding, there are 3 ways of supplying energy to muscles: due to creatine, due to glycogen and due to lactic acid. The first two relate to anaerobic methods of energy supply, and the third to aerobic methods, during which oxygen is involved in the process of energy supply. Why is it beneficial for us to develop exactly glycolysis? The fact is that the muscle cells that make up the muscles, adapting to volumetric loads, will accumulate glycogen, and this is what will give them the appropriate volume.

What conditions must be met for glycolysis to occur? It is necessary to keep the muscles under load for 30-45 seconds! That is why the optimal number of repetitions in the approach during volume training is 10. But it is important to note that you should not achieve “failure” for these 10 repetitions, because you have to rest for 30-90 seconds and proceed to the next approach. Accordingly, the question arises, how many approaches should there be per workout? This is an individual moment, which depends on fitness, because Jay Cutler can do 20-25 working sets per workout and it will be fine for him, and you will drive yourself into overtraining!

We recommend that you start with 10 sets for large muscle groups and 6 for the little ones. That is why the best split for volume training is: chest-back, legs, shoulders-arms. Thus, for the first workout you will complete 20 approaches, for the second 25, and for the third 18. All this will take you, together with the warm-up, no more than 40 minutes, and this is important, because if you stretch the workout for an hour or two, then it will lose all meaning! Good , for example, you have selected exercises for yourself and started practicing according to the volumetric training scheme, how can you now increase the load? And for this you can use the following methods:

1. Increase the working weight on the bar.
2. Increase the number of approaches per workout.
3. Reduce rest time between sets.

Each of these methods deserves attention, each can be used, not to mention such methods of increasing the volume and intensity of training as supersets, dropsets, forced reps and other super techniques. In practice, you are advised to reduce the rest time between sets by 5 seconds every week until you get to a rest of 60 seconds between sets with a weight of 60% of the RM, after which you should move on to increasing the weight on the bar, while not increasing the time rest between sets. Sets should be added every week to reach 14 sets for large muscle groups and 10 for small muscle groups by the end of the cycle.

The trouble is that AndroVassov is not liked on ZhF, and all the "authorities-scholars" of this forum, Hushpar and his team are Priest fans, and as Priest said, it is, here, as Hushpar said (i.e. Priest said, and Hushpar quoted) - it should be, but the trouble is that Priest's views change every week.
In general, get the guy out of here - they don't like to think with their own heads here ...

The first two paragraphs are self-explanatory. Neither AV nor persimmon understands the classification of fibers. I dared and read on - they don't know what HIT is. EPT Methodists
Not only Priest spoke about AB on ZhF (I don't remember that a priest said anything about them at all), but a bunch of other people.
P. S. Cheerful you guy))

Chapter 6
Low-intensity training
(hypertrophy of slow muscle fibers)
In the previous chapter, we examined the training of fast muscle fibers, talked about its high-intensity features and different ways application.
In this chapter, we will talk about MMV hypertrophy, or rather the low-intensity training that promotes it. Low-intensity is not exactly the correct name, but we decided to use it for less clouding the minds of the readers. ММВ is not divided into types like BMW, so there won't be as much trouble as with HIT.
It should be noted that this type of training has not been popularized, but in vain, because some MGs respond mostly to it.
People are used to thinking that NIT is built according to the principle - work in the gym for 3 hours and pop the body. In fact, everything is not right. All the salt is not in the donuts. A typical NIT workout is a type-specific number of sets per muscle group that are performed to a reasonable failure (in some cases, using overload methods). Rest between abandoned approaches should be complete. The energy consumption during training is very high. Muscle recovery after NIT loads, despite the arguments of many scientists, does not occur much faster, and in order to understand this, it is enough to try this training yourself.
In some MGs, a significant predominance of slow muscle fibers over fast ones is noticed; for such people, LIT causes a fairly intensive muscle growth and has the highest efficiency (efficiency).
The question may arise, which muscles of NIT is best suited for? With a high degree of probability, we can say that these are muscles participating in static work, i.e. mainly - maintaining balance, maintaining body position. These muscles can be numbered - soleus muscle, neck muscles, deep muscles backs and others with a similar function.
Muscles that do not do this kind of work usually have fewer IMBs, for example, arm muscles, deltoid muscles, chest muscles. The responsiveness of these muscles to volumetric work, as a rule, is associated primarily with another moment. Here's the catch - after reading pseudo-scientific fiction, athletes usually believe that slow fibers should be oxidative, and fast ones would become glycolytic. In fact, this classification is not entirely correct. Fast fibers can also be oxidative, have a developed "network" of mitochondria (note - this is not the so-called intermediate type). Therefore, the good responsiveness of the above muscle groups is associated precisely with the predominance of this type of fibers, because it is they who require a higher volume of work, which an inexperienced observer can take for high-volume training.
So, after a certain clarity has formed, you can proceed with the subject with a clear conscience.
BAT types
The goal of low-intensity training is to achieve an increase in slow fibers and, as a bonus, the volume of sarcoplasm and mitochondria, the capillary network develops. In the low-volume version of LIT, multiple and fast fibers are stimulated.
Volume training with a strong pump and moderate weights did not become widespread, although stretched and prolonged multi-repetitions, prolonged negatives and other super-intense techniques still leaked into the everyday life of many bodybuilders. Why did the MMV training turn out to be unpopular?
The point is not only that the predominance of fast muscle fibers is more common (for most people, for most muscles, strength work is really more suitable). Also, this state of affairs was facilitated by: ignorance of physiology, stereotypes - they say MMVs are less strong than BMVs, and work over 12 repetitions is generally a dull relief and design. And of course we will add here our mentality, "wow, what am I, right now, as a tyagan more than anyone else, everyone will go nuts."
Just as it is a mistake to think that slow fibers are weak, it is also a mistake to think that training aimed at their development is necessarily pumping and high-volume. We have identified 2 types. By analogy with HIT, they are broken down into:
High volume NIT - NIT (o)
Low volume NIT - NIT (n)
Many BB principles are based on the methods of hypertrophy of slow fibers: various drop sets, supersets, concentrated work, an emphasis on the negative - all this can be found in the halls, and in fact, these measures one way or another cause the growth of slow fibers.
Both approaches are effective. However, each has its own pros and cons.
Nit (o)
Pros - a more significant development of sarcoplasm, rest from strength work.
Cons - stronger and faster muscle adaptation.
NIT (n)
Pros - additional inclusion of fast muscle fibers in the work,
Cons - it is very difficult, the sarcoplasmic component develops worse.
Both types can be combined even within the training of a separate MG. High and low volume low intensity training has its own characteristics, which we will try to reveal in detail on the following pages. The injury risk of NIT is relatively low.
The MMV training is exhausting and hard, it is not a walk to the gym to lightly run the blood through the muscles.
The training process at different options Nits
Similarities and differences
GENERAL FEATURES OF ALL TYPES OF NITS
Frequency of pumping MG
Growth training is really tough. It is naive to believe that it will be possible to pump the muscle too often. Nevertheless, the rest time bar may fluctuate, this is due to purposeful variability as well as to the types of LAT, therefore, personal attention will be devoted to the frequency of pumping MG of each type.
The general recommendation is as follows: an interval of 6-7 days between trainings of one MG is normal. But as we already know, the variation in rest time between workouts creates stress that is unusual for them, in the long run, training is most optimal in conditions of incomplete recovery, with the inclusion of periods of long and short rest.
The amount of exercise for a specific muscle area
From one per muscle site. The main thing is the study of the muscle that you get in the course of training, and not an excessive number of exercises.
The time the muscle is under load
The time a muscle is under load during one approach is usually in the region from 30 seconds to a minute or slightly more (the weight is selected based on the training objectives, it can be relatively light or heavy). There are also options when, against the background of adaptation, a longer (and even very long) time under load is used.
You probably knit your brows in displeasure, thinking that you need to stand with a stopwatch and calculate the time ... but don't worry, the work of various fibers also depends on the pace of movement, which will be discussed below.
The weight of the burden directly depends on the time under load, however, for greater convenience, you can see that in LAT from the smallest, about 30%, to 70% of the maximum. But you need to understand that interest is not the main thing here (because according to the repeated maximum for fast fibers there is no way to say what the working weight will be for the slow ones). It is important to choose the weight so that you can work with it in the necessary time frame, and so that the stress experienced during training meets your needs.
Refusal
Refusal to perform NIT training exercises is also obligatory. But here the refusal is somewhat different than in HIT, here great attention is given to a strong burning sensation. Hence, the refusal can be of two types 1st - the inability to complete the approach due to burning sensation,
the second is real failure — when the ability to perform a rep is lost.
Real refusal is not necessary in every approach, they can end with a strong burning sensation, while the final one is done all the way. In the same way, each approach can be at the limit of the effort.
In volumetric BAT, as a rule, refusal is used in separate approaches, and in low volume in every or almost every worker.
If, after a certain time, the muscles have adapted to the load, it is worth carefully introducing into the program the methods of overloading (which will be discussed in the next chapter), or suddenly changing the frequency of the load on the muscle group.
Movement rate (negative / positive phase)
In order to hypertrophy MMV, you need to acidify and thoroughly fill the muscles with blood, so there is no point in focusing on the positive or negative phase, and lowering and lifting occurs at a moderate speed. In the process of approach in any mode - there should be no relaxation - if you have run out of strength - for example, in a squat - rising to take a couple of breaths, hold static tension.
Peak reductions are optional, although possible.
Reduced amplitude work is preferable.
You can also work in full amplitude, but with constant concentration on the muscle, since such movements have a sin in transferring the load to the muscles that stabilize and accompany the movement.
Warm up
A pronounced warm-up is needed when the weight of the burden will be significant. In other cases, light warming up is sufficient.
Features of NIT (n)
From frequent loads once every 4 days (with a focus on creating an overload).
Up to 1 workout every 10-14 days.
Number of approaches per MG
In this mode, each approach is a real test of strength and will. For large muscle groups, 4-5 approaches are used, for small muscle groups - 2-4 approaches. Advanced bodybuilders can increase the number of sets. Often this method is combined with NIT (o), when several exercises are performed in NIT (n) and then volumetric exercises are added on the same MG.
Rest time between sets
Rest between sets is 3 - 5 minutes, except for cases when the muscle group is "refined" after a short period of time (after a hard exercise).
In the case of NIT (n), we use both exercises with a uniform load (sometimes peak) and exercises from an extended position. Exercises with the greatest load in a stretched position are preferred. Reduced amplitudes are used more often.
Features of NIT (o)
Frequency of pumping a muscle group
From 1 training session in 3 days on MG, up to 1 time in 8-9 days.
Number of approaches per MG
The number of approaches is not strictly regulated, it is chosen according to well-being. However, most often it can be the following modes - 8-12 for large muscle groups, 4-8 for small ones; a mode with short (30 sec) approaches with less weight is possible, then the number of approaches may increase.
Also, within the framework of NIT (o), the principle of superseries can be used, when 3 approaches are usually done: the first and second approaches take about 30 seconds, and the last is performed in failure. Pauses between sets in a super series of 15-30 seconds, while a burning sensation remains in the muscles. There can be quite a lot of superseries per workout.
Since the pump is necessary condition of this type of training, there is always a regulating factor: as soon as the blood supply to the muscles decreases and the pump begins to fall, if there is a load, or when there is not enough strength and endurance to continue training, this muscle group can be given rest. Well-being is an important factor and must be monitored.
Rest time between sets
In the case of shorter sets, the rest can last exactly as long as the set itself (and even less). Harder sets can be followed by up to 1 minute of hook rest. After completing a series of approaches, you can rest for a few minutes.
The next approach is done according to how you feel (when you are ready for it), the stopwatch will obviously be superfluous.
The most difficult point in the exercise
In the case of NIT (o), all kinds of exercises are used, in any position. Most often, incomplete amplitudes are used, due to a better retention of blood flow in the muscle and a greater targeting of the load.
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* (v.v) - variability is possible
Having noted the main differences between NIT (o) and NIT (n), without delaying the reader with unnecessary reasoning, we will move on to what methods of overloading are used in NIT training.
Overloading methods in NIT
The methods of increasing the intensity, as well as in HIT, are arranged in order from the most difficult to the easiest. This fact should be taken into account when introducing methods of increasing intensity into a training program. All methods, as well as in HIT, are used with the ideal technique for the selected type.
Static weight retention.
In the position where the target muscle is felt most well, we hold the weight of the projectile, without moving up and down, or making a barely noticeable slow movement in an amplitude of 5-10 cm (this is easier psychologically). The weight of the projectile is selected according to how you feel, so as to hold it for at least 30 seconds.
Negative repetitions (slow negatives)
Performing a negative is slow for at least 4 seconds, sometimes it is preceded by static stress (holding the weight without moving). There are two ways to use this technique.
First - When the entire approach is done with weights more weight, than usual. The positive phase is done with the help of the insurer, the negative one (slowly) on its own.
The second - With the usual working weights, when there is no strength left for a single repetition, the athlete himself only lowers the barbell (slowly), and the insurer raises it.
This technique is also very intense for the MMV, it delays the recovery, so it should be applied in moderation. A significant difference from using negatives in HIT is that there is no relaxation in the positive phase, and there is no way to catch your breath - the entire approach is performed under constant tension.
The extended approach
Increasing the approach time to the maximum possible. The weight of the burden is usually in the region of 60% of the maximum, the approach lasts up to one and a half to two minutes, through burning and pain. Pros can use this method for much longer time stretching, like Tom Platz squatting for 10 minutes with a 100 kg bar. Recovery from a hard stretched approach takes a long time.
Combined approach
An approach consisting of several exercises on one body part done continuously. The same hard method. There are two options for using the combined approach.
1 - by doing hard exercise in the basic version, we switch to a more isolated one, using the same area of the muscle.
2 - When using different variations of an exercise (or other exercise), we use different parts of the same muscle group.
Strip set
After reaching failure without interruption, the weight of the burden is reduced, and the next approach continues. After such an execution, you swell so much that you want to take off your T-shirt. Hmm ... maybe that's why it's called strip?
Rest-pause
After completing the approach, when there is a complete feeling that there is no strength for the next repetition, a short pause is made - as soon as the first opportunity is felt, the athlete tries to drag out a few more repetitions from himself. And this is done until a complete refusal occurs.
The method is, in fact, quite "mild", but effective way increase the intensity.
Superset
A method in which rest between sets is used to pump the antagonist muscle (biceps-triceps). By significantly shortening the rest time, this method induces a strong pump.
Peak contractions
Delay during the approach of the muscles in the shortest possible position.
Isometric voltage
The specific method consists in the peak contraction of the worked muscles without weight, after the end of the approach. It is worth holding the pose for at least half a minute. This method is also used for better muscle separation in pre-competition training. It is not known whether it helps, but it won't get any worse.
Frequently asked questions about BAT
How long can the approach take?
The approach time in BAT can be very long under conditions of adaptation. However, the state of adaptation still needs to be achieved, so you can focus on the numbers we have proposed above and on your well-being. Increase the weight if the approach time becomes overly prolonged.
Which muscles can be dominated by slow fibers?
We already wrote about this at the beginning - most likely - these are the muscles involved in static work. Those. maintaining body position, balance. For example: soleus, deep back muscles, neck muscles, etc.
Is the MMV smaller in size?
Initially less, however, the potential for the development of MG due to such training is quite good, due to the fact that many other structures are also developing.
Is it possible to combine NIT (n) and NIT (o) in one workout for one muscle group.
Yes, optional.

Many athletes are constantly debating which training method is the most effective and best for increasing muscle mass... At the same time, some athletes constantly claim that the most the best method for building and developing muscle mass is a high-intensity training method.

Whereas other athletes, on the contrary, hold a different opinion and argue that it is the high-volume training method today that is the best and most effective for developing and increasing muscle mass.

Which of these methods is really better?

In this issue, we will now try to understand in more detail with you and consider all the pros and cons of each of these methods. And we will also compare them with each other and try to find out which of these two training methods is really the best and most effective.

We all know for a long time that the main factor muscle growth is nothing more than an intensity factor, which consists of three main parameters, by varying which you can already completely control, and therefore change the overall intensity factor in all your workouts.

There are three main parameters affecting the intensity factor:

Time (total training time and individual exercise performance)

Volume (varying training volume: exercises, sets, and reps)

Moreover, these three components are an integral part training process which directly affects the level of intensity of your workouts. Varying and changing even one of these three parameters will affect up or down on your overall intensity of all workouts.

Absolutely all training methods, no matter whether it is high-intensity training or high-volume training, all of them, in one way or another, provide for an increase in the intensity of their training. But at the same time, the very setting of the intensity factor for each method will have its own, which already provides different approach to achieve a certain level of intensity in a particular method.

HIGH INTENSITY TRAINING METHOD
For example, in a high-intensity training method, maximum intensity is achieved by increasing the total load on each muscle group that you work out in a superset, i.e. performing immediately two different movements or exercises that are performed immediately one after the other.

It could be some kind of yours isolated exercise + basic exercise, or it can be a superset in one exercise according to the principle of one set of 50% working weight + the second set of 100% working weight according to such a method as the 50/100 method. Or it could be some completely different way of combining two different movements and exercises.

Where the first movement or exercise always serves as your tiring movement, and the subsequent exercise serves as your finishing movement in order to bring your muscles to full muscle failure and start the mechanism of muscle growth.

Any high-intensity training method is based on creating maximum intensity and maximizing muscle resistance in a minimum period of time in order to create maximum muscle load and thereby trigger the further mechanism of muscle growth.

In other words, this method allows you to very quickly increase the load, and therefore intensively work out each muscle group with a minimum training volume and time spent.

HIGH VOLUME TRAINING METHOD
In the other high volume training method, the increase in intensity is due to the increase in your total training volume, which means that you need significantly more training time in order to work your muscles and bring them to full failure.

In other words, the entire training load on the muscle groups you are working out through a large training volume is, as it were, superimposed on top of each other from approach to approach, i.e. thus bringing them to maximum fatigue and forcing them to work with each successive such approach harder and harder until failure occurs.

If high-intensity training methods are mainly aimed at working out only large muscle groups, then high-volume training methods work out not only your large and basic muscle groups, but also smaller muscle groups.

Because due to the large training volume, small muscle groups are also included in the work, which means they are much better worked out.

COMPARISON OF THE TWO TRAINING METHODS BY THEIR TOTAL INTENSITY RATIO:
For a simple example, let's take two different training methods for biceps training, in which we take a closer look at the intensity level, as well as the general settings for each of these methods.

Calculation of the intensity of the high volume training method:

1 Approach: 60x10 = 600 kg
2 Approach: 60x10 = 600 kg
3 Approach: 60x10 = 600 kg
4 Approach: 60x10 = 600 kg
5 Approach: 60x10 = 600 kg
The total load (volume) is calculated from the number of approaches - 3000 kg
Elapsed time to complete the exercise - 15 minutes (900 seconds)

3000 kg: 5 sets = 600 kg

3000 kg: 15 min = 200 kg / min
Exercise intensity - 200 kg / min

3000kg: 50 reps = 60kg
Average unit of intensity for each muscle contraction - 60 kg

Calculation of the intensity of high-intensity training according to the 50/100 Method:
Working weight 60kg for 10 reps
1 Approach: 30x20 = 600 kg
2 Approach: 60x10 = 600 kg
The total load (volume) is calculated from the number of approaches - 1200 kg
Elapsed time to complete the exercise - 2 minutes (120 seconds)

We make a calculation medium load in each approach:
1200 kg: 2 sets = 600 kg

We calculate the total intensity of the exercise:
1200 kg: 2 minutes = 600 kg / min
Total intensity: 600 kg / min

We calculate the average intensity of muscle contraction:
1200kg: 30 reps = 40kg
Average unit of intensity for each muscle contraction - 40 kg

Just comparing the two different method training with each other with the same power conditions one and the same athlete, as well as analyzing everything thoroughly, i.e. putting it all on the shelves. Only then can you see the whole picture and objectively look at which of these two methods is the most effective.

A table comparing two training methods under the same strength conditions of one athlete.

Training Methods Volumetric Intensive
Number of sets 5 sets 1 set
Total execution time 15 min 2 min
Total load (volume) 3000 kg 1200 kg
Total load in one set 600 kg 600 kg
Exercise intensity 200 kg / min 600 kg / min
Contraction intensity 60 kg 40 kg

The results of comparing the two training methods show the fact that both of these methods are very effective in gaining muscle mass.

If we take from the calculation the total intensity of the exercise itself, then with a significantly lower training volume and with a lower load, the high-intensity training method is the most effective method in order to work out any muscle group very efficiently, rather than high-volume training, and this is clearly shown by the numbers.

High volume training method with a total intensity of 200 kg / min. against a high-intensity training method and with a total intensity of 600 kg / min.

But despite the significantly low exercise intensity, the high-volume training method compensates for this with a significantly larger training volume and a much greater load in the exercise itself. And as we all have known for a long time that the greater the load in the exercise itself, the more small and accompanying muscles are involved in the work in the exercises.

Due to the large training volume and, accordingly, the load itself, the total intensity of muscle contraction with each already such repetition will still be slightly higher than, for example, in the same high-intensity training method. But it is worth considering the fact that, at the same time, much more working approaches themselves have been implemented ...

To be honest, I am not a supporter of just any one training method. Therefore, I often use both high-intensity training and high-volume training in my program. This combination of the two training methods gives much best result than using just one training method.

And only you decide what is best for you! In this article, I just gave you the opportunity to look at these two methods in a little more detail, making a detailed calculation of each of these two methods ...

Confused about your workout style? Find out which type of workout is most effective - volume or high intensity!

In the bodybuilding world, there is a debate about the most effective training style. So which workout is better - volume or high-intensity workout? Every athlete wants to know the perfect training method so as not to waste time. Let's analyze these types of training and identify the leader.

Volume training includes the following several features.

Work with small weights, making up 50-70% of the maximum possible weight that the athlete can lift at one time.
Large number of repetitions (10-15) in each set.
Short intervals between sets. Rest time is 1 minute.

High-intensity training, in turn, also has a number of distinguishing factors.

Working weights are 80–90% of the 1RM.
A small number of repetitions (2-6) in each set.
Long intervals between sets. Rest time is 3 minutes.

Muscle growth

The average man in the street who has been to gym and even held dumbbells in his hands, believes that high-intensity training is for muscle growth, and volume training is for relief. However, it is not.

Maximum exercise stimulates muscle growth and strength gain. When training with this pattern, you must increase the weight each workout to shock the muscles and make them grow. With increasing exercise intensity, the number of approaches (1-3) and repetitions (2-6) decreases. Therefore, the workout should not last more than 1 hour.

After a high-intensity workout, each muscle group should be given the long rest it needs to recover. The recovery period usually lasts about 7 days.

Volume training also stimulates muscle growth, but has a slightly different physiological effect. The high repetition rate of the volume training provides increased blood flow to the muscles. Pumping loads slow muscle fibers, stimulating their growth and increasing endurance.

After a hard workout, 48 hours is enough for your body to recover.

Protein synthesis is one of the most important criteria for muscle growth.

It depends on the number of muscle fibers involved in the exercise. Protein synthesis is triggered not only after a high-intensity workout, as is commonly believed, but also after working in a multi-repetitive mode. This is because protein synthesis depends on both the intensity of the workout and its volume. During volume training it is important to do reps to failure to mimic heavy lifting.

Exercise technique

When doing exercises with large weights, you should focus as much as possible on the execution technique.

Try to avoid jerking and transferring the load to another muscle group in order to facilitate the concentric phase (cheating).

Any errors during execution can result in unwanted injuries. Make slow movements, controlling the work of the muscles.

Muscle adaptation

The muscles are able to adapt to the applied loads. If the muscles are used to a certain weight, they will not experience the proper stress. Consequently, their growth will also slow down.

In order for the muscles to have no time to adapt, you need not only to increase the weight of the projectile, but also to alternate loads and exercises.

Change the order, the number of repetitions, the angles of the bench, etc. These techniques will help you shock the muscles on each new workout making them grow.

Beware of overtraining

If you are on pharmacological medications, you can train at a frenzied pace every day without experiencing any problems. But, if your training process is built on a natural basis, you may face the problem of overtraining.

Overtraining is a common term that describes a situation where you load the body with incredible intensity and frequency, preventing it from recovering. This phenomenon limits muscle and strength growth.

To avoid such an unpleasant phenomenon as overtraining, you need to give your body enough time to recover.

Conclusion

If all year round engage in only a voluminous training program, you can bring the musculoskeletal system to a state of overtraining. If you are constantly training in a high-intensity style, the mark of overtraining will be on your central nervous system as well.

For the most effective body development, use the periodization method, alternating and mixing different training programs.

No one knows better than you which exercises have a tremendous effect on your muscles and which don't work at all. Therefore, constantly experiment with exercises and training styles to maximize your success in building your ideal body.

Everything that will be written below relates to high volume training. A large number of sets with 8-15 repetitions in each of them is considered a classic of volume training. If you have read your humble servant's article on the German volumetric training, then you probably remember that in this version, which is considered to be a classic one, the selection of sets and repetitions in the exercise is made on the basis of the formula "10x10", that is, 10 sets of 10 repetitions in each set. At the same time, it has been proven that as you adapt to training loads, that is, as the athlete's training experience grows, more use will bring an increase in working weights and a decrease in the number of repetitions in each of the sets. Well, at this stage it is worth giving up the volume training? Not at all - and for trained athletes, volume training is one of the most powerful tools for gaining muscle mass. You just need to make adjustments to it. These adjustments will concern exactly the number of repetitions in the set.

What makes muscles grow

I have already written about the mechanisms of muscle growth, but, following the well-known Russian proverb, I will repeat them again. So, muscle can grow due to:

hypertrophy, which is a muscle response to ultra-high load;
an increase in the number of capillaries in the muscle;
increasing its ability to store energy components (and not only), both inside and outside the cell. These components include: glycogen, creatine, fat, water;
finally, muscle growth is also observed due to hyperplasia of muscle fibers, that is, an increase in their number.

This, of course, is a short, simplified presentation of the mechanisms of muscle growth, in fact, everything looks much more complicated. In this case, something else is important - whatever this mechanism is, to a large extent its effectiveness depends on how many muscle fibers can be involved in the work. It is clear that the more fibers are used during training, the more significant muscle growth will be.

Volumetric and "failure" training

Mike Mentzer, and before him Arthur Jones and Ellington Darden, prioritized muscle failure at the heart of the training process. It was the achievement of muscle failure that was considered by them as a measure of the intensity of training and a necessary condition for muscle growth. I will not touch on the criticism of the Jones-Mentzer theory now - this is a topic for a separate and very voluminous article, I will only allow myself to note that "refusal" is a very subjective concept and it can occur in one single exercise long before the muscles get enough for them. load growth (mental "failure" occurs much earlier than physical). Moreover, studies show that with "failure" training, a very small number of muscle fibers are involved in the work.

Volume training is an attempt to "recruit" maximum amount muscle fibers by increasing the total volume of work. In addition, such an increase allows you to almost completely deplete glycogen in the target muscle group, which ultimately leads to an increase in the ability of this muscle group to store glycogen and other energy components (as you remember, one of the conditions for muscle growth). The intensity of volumetric training is not high - its increase by introducing “failure” techniques into volumetric training will very quickly lead to catastrophic overtraining.

What is the optimal number of repetitions

As your training experience grows, so does the number of repetitions that you can master when working with a weight that is, for example, 75% of your one-time maximum(RM). If a beginner athlete is able to do 20 repetitions with a weight equal to 75% of his RM, then for an "advanced" athlete this indicator drops to 8-10 repetitions, and for an experienced one - to 4-5 repetitions. This is due to an increase in the one-time maximum, and forces experienced athletes to either go down the path of reducing working weights, or try to build up mass using a small number of repetitions.

The latter way, if applied "on the forehead", can lead to stagnation in the growth of muscle mass - the total number of repetitions may not be enough to achieve a "pump", which, according to Christian Thibodeau, is an indicator of the effectiveness of the involvement of muscle fibers in work, which means - a prerequisite for muscle growth. Representatives of powerlifting can serve as an indirect confirmation of this thesis - training programs most of them, based on the use of a small number of sets and reps per set, give good increases in strength, but very rarely in muscle volume. Do not forget about such an indicator as rest between sets - what kind of "pump" can we talk about if you rest 3-5 minutes, or even more.

Rules for constructing volumetric training with a large weight

1. Large-weight volumetric training should not be used frequently. Although experts recommend taking a break between two workouts of one muscle group for about 5 days, in my opinion, the muscle group should rest for at least 7-8 days. During this period, this group can be subjected to light - maintenance - training.

2. For one workout, you should not load more than two muscle groups using this method. Sometimes one is more than enough.

3. You should not do more than one exercise per muscle group (as a rule, the basic one) using the volumetric training method with a large weight. You can then “finish off” the muscle group with two or three sets of isolation exercises.

4. In no case should you include "high-intensity" (more precisely, "rejected") techniques (forced and negative repetitions, drop-sets, etc.) into your workout.

5. When training with a volume training method with a large weight Special attention you need to pay attention to food and rest (however, this never interferes with doing).

Methods of building the training process

Below will be given only three methods of building the training process according to the principle of volumetric training. All of them relate specifically to training with a large weight and a small number of repetitions in the set. In fact, there are many more such techniques, with some effort, you yourself can create something similar.

Method "10x3"

The authorship of the method belongs to the physiologist Chad Waterbury. According to the author's data, when using the method, the maximum number of fast-twitch fibers (type IIA and IIB) is involved in the work. As for the slow-twitch fibers (type I), Waterbury neglects them, considering their growth potential is very small. Well, for people with a predominance of fast twitch fibers, this is true.

The essence of the method is clear from its name: ten sets of exercise (preferably basic) are performed, three repetitions in each set. The weight of the weights is selected such that you can do 5-6 repetitions. Rest between sets - 1-2 minutes (it is advisable to focus on the first number). The pace of the exercise is 20X (lower it by two counts, do not hold the weight in the lower position, raise it as quickly as possible).

The method will work well if your 1RM is high enough (at least 150-160kg on the bench press, about 200kg on the squat). Otherwise, the applied effort may not be enough for good muscle stimulation. The method is not intended for training small muscle groups.

Method "Russian Bear" by Pavel Tsatsulin

But the essence of this method from its name is not possible to understand. And she is like that.

Choose a weight that you can do 6-7 reps with extreme tension. Perform a set of five reps with this weight. Rest for 5 minutes (I usually don't get a full five minutes of rest, you can also safely reduce the rest time to three minutes). Reduce the weight by 10% and do another set of five reps. Relax for two minutes. Reduce the weight of the weight by another 10%. From this moment on, the torture begins.

Do sets of five reps, resting no more than one minute between them, until you can master only 4 reps in the next set. This will signal the end of the exercise.

This method is a truly unique development of a world-renowned specialist in strength training... Although he just does not give an increase in strength, it is possible to achieve rapid and very significant increases in the volume of large muscle groups. The method was tried for the forced development of the muscles of the legs and chest, but very well suited for pumping the back. As for small muscle groups, it is still difficult to say anything concrete here.

Method "5x5" in the style of "rest-pause"

The essence of the method. Choose a weight that is approximately 90% of your one-time maximum (that is, one with which you can only do 2-3 reps). Do one repetition, return the weight to the racks, and rest for 10-12 seconds. Do the next repetition. Bring the number of repetitions to five. Rest for three minutes and move on to the next set of five reps. In total, you should do five of these sets per workout.

This method, of course, is most suitable for building strength indicators, but it also succeeds in achieving significant muscle hypertrophy when using it. True, in terms of effectiveness in this regard, it is somewhat inferior to the first two methods.