- Volume training: training rules
- Volume training: who is it recommended for?
- Volume training: benefits and effects of training
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Volume training is a type of strength training that involves performing a large number of repetitions and series with a relatively light load. It is recommended for intermediate and advanced people as a way to provide muscles with new stimuli for development and diversify the training routine. See what are the rules and effects of volume training.
Volume training , as the name implies, is about increasing the volume of exercise (i.e. the number of repetitions and series), not the weight of the weights you lift. It is an alternative to typical strength training, in which the increase in muscle mass and strength is achieved by adding more and more loads with a small number of repetitions.
Volumetric training is seen as a several-week springboard from the usual training routine, rather than a constant exercise regimen used without interruption. Periodic modification of the training plan according to the volumetric principles provides the muscles with new stimuli for development, and thus prevents stagnation in the growth of muscle mass.
Volume training: training rules
Load
In volume training, the load on each repetition should be between 40 and 60% of the maximum weight. It is a constant value - both in the first week of training and in the last week of training, the weight remains the same.
Series and repetitions
As a general recommendation, use 6 sets for each muscle group. More advanced people can increase them to 8. One set should consist of a minimum of 12 repetitions, a maximum of 20.
Training frequency
One training session should not involve more than 2-3 muscle groups. The frequency of training varies from 4-6 a week, and it all depends on how many muscle groups we train in one day (of course, we do not use the same body part day after day).
Rest
Rest break between sets is 90-150 seconds.
Total duration of volume training application
Overall, volume training should not be used for more than 4-6 weeks.
Volume training: who is it recommended for?
Volumetric training is not recommended for beginners - muscles are not recommended at an early stage of developmentthey need such specific stimuli to grow. It is best suited for people who have at least a year of experience in split exercises (i.e. isolated exercises, into separate muscle groups).
Volumetric training is a good solution for inhibiting muscle growth. If the current training methods do not give the desired results, it is worth changing the training schedule for a few weeks. Even a short-term change can have a positive effect on the growth of muscle tissue.
Volume training: benefits and effects of training
Volumetric training is more time consuming but safer than exercising with heavy weights. It puts less strain on the tendons, joints and the nervous system, and thus reduces the risk of overtraining and injury. In addition, the body comes to a state of equilibrium more easily after it.
It has also been proven that such a training regimen is much more effective in building muscle mass than training with heavy loads. More repetitions stimulate the secretion of growth hormone and stimulate all types of muscle fibers to work: slow, medium and fast twitch.
By exercising according to the principles of volumetric training, you can count on the following effects:
- significant growth of muscle tissue in a short time;
- simultaneous reduction of adipose tissue as a result of increased secretion of growth hormone;
- increase in strength and general endurance;
- no soreness and fast regeneration of damaged muscle fibers.