High Volume Training: Which is Better?
When it comes to building muscle, there are many different approaches that you can take. Some people swear by high volume training, while others argue that lower volume, heavier lifting is the way to go. In this article, we'll take a closer look at high volume training and explore whether it really is the most effective way to build muscle.
What is High Volume Training?
High volume training involves performing a high number of sets and reps for each muscle group. This typically means doing multiple exercises for each muscle group and completing each exercise for a larger number of reps than you would with lower volume training.
For example, someone following a high volume training program might perform three or four different exercises for their chest, doing three or four sets of each exercise for a total of 12-16 sets in total. They might also perform each set for a higher number of reps, such as 10-12 reps per set.
Benefits of High Volume Training
One of the main benefits of high volume training is that it can be a great way to increase muscle hypertrophy, or the growth of muscle tissue. Because you're working your muscles for longer periods of time and with more sets and reps, you're giving them a greater stimulus for growth.
High volume training can also be a good choice for people who enjoy variety in their workouts. Because you have to do a larger number of exercises and sets, you're likely to have a greater variety in your workouts, which can help keep you motivated and engaged.
Finally, high volume training can be a great way to improve your muscular endurance. Doing higher reps and more sets can help your muscles get accustomed to working for longer periods of time, which can translate into better performance in other activities that require endurance, such as running or cycling.
Drawbacks of High Volume Training
Despite its benefits, high volume training isn't necessarily the best choice for everyone. One of the main drawbacks of high volume training is that it can be very time-consuming. Because you have to do so many sets and reps, a typical high volume workout can take an hour or more to complete.
High volume training can also be very demanding on your joints and tendons. When you're doing a lot of reps, you're placing more strain on these structures, which can increase your risk of injury over time. Additionally, because you're doing so many sets, you're likely to experience more fatigue throughout the workout, which can make it difficult to maintain proper form and increase your risk of injury.
Finally, high volume training may not be the most effective way to build strength. Although it can be great for hypertrophy and endurance, it may not be the best way to build maximal strength. To build maximal strength, you generally need to lift heavier weights for fewer reps, which is the opposite of high volume training.
Alternatives to High Volume Training
If you're looking for an alternative to high volume training, there are a few different options that you might consider. One alternative is low volume, heavy lifting. This involves lifting heavier weights for fewer reps and sets. This type of training can be very effective for building maximal strength, although it may not be the best choice for hypertrophy or endurance.
Another alternative is high-intensity interval training (HIIT). This involves doing short bursts of intense exercise followed by periods of rest. HIIT can be a great way to improve cardiovascular fitness and endurance, while also burning calories and promoting fat loss.
Conclusion
So, which is better: high volume training or low volume, heavy lifting? The truth is, there's no one-size-fits-all answer to this question. The best approach for you will depend on your goals, fitness level, and personal preferences.
If you enjoy variety in your workouts and want to focus on hypertrophy and endurance, then high volume training may be a good choice for you. However, if you're primarily interested in building maximal strength, then you might consider low volume, heavy lifting instead.
Ultimately, the most important thing is to find an approach that you enjoy and that allows you to reach your goals safely and effectively. So take the time to experiment with different training styles and find the one that works best for you and your body.