By Gabe Sanders, Ph.D., NSCA-CSCS
Have you ever heard the term “high volume training?”
Perhaps this term confuses you, but in reality, the term high-volume training simply refers to strength training with a lot of repetitions. When it comes to strength training and improving your muscle health, the old adage still holds true, “there is more than one way to skin a cat!”
Exercise each muscle group with plenty of reps!
You can do heavy strength training, light strength training, high-intensity training, etc. In the end, your muscles need exercise and they need to be stressed over and over again. Therefore, the best way to enhance muscular health is to exercise each muscle group with lots of repetitions.
Many strength training recommendations for beginners include a single set of 10-15 exercises for a total of 8-10 exercises in an exercise session. According to these recommendations, that’s all you need to do. However, there is much more to consider. For starters and elderly or deconditioned people, yes that is a good start, but it is only a start. As you become fit and more adjusted to exercise, engaging in high volume training will provide you with robust positive muscular health outcomes
Do 60 reps each week for every muscle group.
A great goal for high-volume training for the average person would be to exercise every muscle group weekly or twice per week. Each muscle group should be exercised for 4-6 sets of 10-15 repetitions. This means that the volume of work a person would complete is four sets of 10 repetitions equating to a total volume of 60 repetitions. Therefore, every muscle group should undergo 60 repetitions each week.
As the volume of work begins to get easier, you can always increase the weight (slightly) or increase the number of repetitions. By simply assessing the math, six sets of 15 repetitions would equate to an overall volume of 90 repetitions, for one muscle group. Think about the positive health benefits a person would receive if they completed 90 repetitions per muscle group compared to only 10-15 repetitions per muscle group each week. That’s right, the benefits will be exponential to your health and well-being.
*Before starting an exercise regimen, consult with your physician and/or medical healthcare provider.
*For a detailed individualized exercise prescription, consult with a certified exercise physiologist.
Article’s Sources
Stöggl, Thomas, and Billy Sperlich. “Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training.” Frontiers in physiology 5 (2014): 33.
Gentil, Paulo, et al. “Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects.” Applied Physiology, Nutrition, and Metabolism 38.3 (2013): 341-344.
Gentil, Paulo, Saulo Soares, and Martim Bottaro. “Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy.” Asian journal of sports medicine 6.2 (2015).
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