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High Volume Training

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Category: Workouts


Reasons Why You Should Do It and Why You Should Not

Whenever you step into the gym, you find yourself surrounded with mainly two types of folks.

Type A: usually focus on heavy lifts and small number of sets where they usually don’t spend much time at the gym.

Type B: spends a lot of time doing large number of sets. Usually they are not concerned with heavy weights just large number of sets and repetitions.

Type A are those high intensity lifters while type B are the high volume lifters.

Let’s talk about the pros and cons of being from type B those who are concerned with high volume training.

First Let’s Get to Know What High Volume Training Really Means:

High volume training is a style of training routine that involves exercising for long periods of time, doing a high number of sets, or both. In general, high volume training is usually related to split routines, but full body workouts can be performed with high volume too.

High volume training has always been associated with old school bodybuilders like Arnold Schwarzenegger, as Arnold actually built this tremendous muscle mass using a full body high volume training.

Now we all know what is meant by high volume training method.

Let’s take a look upon its pros and cons when it comes to muscle building.

  • Ability to Train More Frequently

Muscles will be able to recover more rapidly when being involved in high intensity workouts, as you don’t use heavy weights. So whenever you are committed to high volume training, make sure you increase your training frequency because at high volume training you rarely suffer from over training.

  • No Need for the Mental Psych


Heavy lifting always requires a muscle-mind connection and some sort of a mental hype or psych. but in case of high volume training no need for that hype. Only let the numerous sets do it for you. That’s why you can see that heavy lifters can somehow keep growling and yelling at the gym and act with some sort of aggressiveness. Some of them just fake it to be under the spot and for others it’s just the mental psych as a result of the high intensity.

  • Friendly Joints

Heavy weights usually act as a joint terminator, as you keep hurting your joints. But in case of high volume training, don’t worry about your joints. They will be fine most probably. Moderate weights usually don’t ruin them. Everything won’t harm when it’s moderate. But it may cause harm if it exceeds certain limits. When lifting heavy weights goes beyond certain limits, it begins to cause joints damage.

  • Friendly C.N.S.

Heavy lifting may cause damage in the central nervous system and by time makes you feel as if you might have problems with your nerves. High volume training won’t affect your central nervous system. That is, it’s kind of gentle on the C.N.S. That’s why recovering from heavy workouts can involve long sleep duration that can exceed your average sleeping hours. That usually occurs when overtraining.

  • Muscle memory


Usually people who spend time training with high volume routines have a stronger muscle memory than those who are used to training using high intensity methods. So the advantages will be for the high volume trainee when it comes to trying to come back on track after being a long time away from the gym.

  • Commitment

You can’t get enough from only doing 1 full body cycle per week when you are doing a high volume routine. You will find yourself standing in the grey zone, where you feel your muscle relaxed and able to perform more than that. And that will totally be unsatisfying for you. So you will have to hit your cycle more than once per week.

  • Slow Progress


Of course you will experience some gains and results but never expect them to be as rapid as those resulting from high intense training. As mentioned before, high intensity usually causes rapid growth and progress than anything else and results in both utilization of more muscle fibers and pumping more blood inside the muscles. So that you have two factors that affect how big the muscle gets.

  • Longer Workouts

Since high volume training is about high number of reps and sets, so you may find yourself trapped in the gym longer than expected and much longer than these workouts of high intensity, whereas high intensity training does not require as much sets and reps as the single set is done to its extreme failure.

  • Less Endorphins


A very important consequence that results from the high intensity is the endorphins rush. It’s sort of a hormone inside the human body which makes you feel satisfied about your workout and gives you an awesome feeling of happiness and joy when released. Sadly these endorphins are rarely released inside your body using high volume methods. It’s usually released through high intensity workouts and at failures. That’s why as mentioned before high volume workouts can leave you unsatisfied and bored.

Keywords: Workout, Intensity, Volume, Failures, Endorphins, Sets, Reps, Gains, Nerves, Muscles, Joints, Psych.