High Frequency: The reason why beginners should do high frequency training is to reap the benefits of quick neural and muscular adaptations. Moderate to High Volume: An intermediate lifter’s muscles and nervous system can handle more work as opposed to his beginner days, thanks to the Repeated Bout Effect. This study investigated the effect of a 12-week modified German Volume Training intervention, or the 10 sets method, on muscle strength and hypertrophy. High frequency training will also allow the lifter to learn proper technique quickly. Thus, the point of low to moderate volume to provide enough stimulus to induce hypertrophy and strength gains without causing too much damage. https://doi.org/10.1519/SSC.0000000000000363, 2) Krieger, J. W. (2010). Your email address will not be published. Thus, a higher frequency approach would cause enough muscle damage to elicit adaptation without causing too much damage. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Training Volume vs Intensity One of the problems of the total tonnage method of calculating volume is that heavy sets tend to produce less overall training volume as light sets, but they can be just as taxing on the system. By that, we mean that the higher your volume, the lower the intensity of load that you can push and vice versa.Definitions taken care of, we can proceed.We know from a number of scientific studies performed across a wide range of populations that muscles growth can occur across a very broad spectrum of rep ranges. High Load vs Low Load In a 2010 study , researchers from the McMaster University ( Canada ), and the University of Nottingham ( UK ) attempted to determine how intensity and volume affect muscle growth. It therefore follows that those seeking to maximize hypertrophy should train with multi-set protocols. In the next part of this series, we will see what variables should change during bulking and cutting. As usual, there are people who will be able to recover from more volume than others, and vice versa, therefore, individual volume tolerance and recovery abilities play a key role here. 9) Radaelli, R., Fleck, S. J., Leite, T., Leite, R. D., Pinto, R. S., Fernandes, L., & Simao, R. (2015). [8][9][10]Where things get murky is identified the upper limit of total weekly volume (as identified in the literature) a lifter can tolerate before their stimulus-to-fatigue ratio starts going the wrong way. Now, the caveat is that if you are using that light of a load, you have to take the muscle to failure, or pretty damn close. For this research, 42 healthy men were split into four groups that followed different protocols for sets and reps, though everyone had the same number of workouts. The more work you do, the better your results will be, Newbies do not experience any significant muscle growth until the 3rd to 5th week mark, Muscle hypertrophy primarily occurs due to mechanical tension, The more advanced you are, the harder it’ll be to cause muscle damage. Although Type IIb fibers depend entirely on glycogen for fuel, despite having high glycogen stores, they fatigue quickly… (2016). Even some of the top experts in the field advocate one of those elements versus the others. The more muscle damage you cause, the more recovery you’ll require. Things don’t stop there, however. High intensity training will strengthen the lifter’s bones even further and will allow him to gain more bone mass. Another way of saying that could be:“What is the primary driver of muscle hypertrophy?”Now, we could simply pull from the conclusion of a recent analysis by Dr. Brad Schoenfeld et al. Every expert has different set/rep "rules." Thus, the extra frequency just isn’t worth it. A Comprehensive Guide, The Weightlifting Injuries Bible – Prevention and Recovery, Ketogenic Diet – The Definitive Guide [2018], The Ultimate Guide to Progressive Overload – Skyrocket your Gains. These landmarks were created to help give lifters a rough range from which they can base their own training.So, when beginning a mesocycle tailored specifically to hypertrophy, a lifter would begin at their minimum effective volume (MEV) and progress up to their maximum recoverable volume (MRV). Thus, stimulating each body part frequently will results in superior gains. Keep in mind that the above recommendations will work for most people, however, individual differences should be taken into consideration as well! load on the bar).Researchers have identified a bottom end “threshold” below which the load is not challenging enough on the muscle to significantly disrupt homeostasis. Higher volumes do not yield linear hypertrophy; rather, increases in volume yield diminishing rates of hypertrophy. Note: since an intermediate lifter should have enough strength to handle heavier loads, the chance of overreaching is a bit high. High volume? Intensity for Muscle Hypertrophy Given the above, the majority of your lifting should be in a moderate rep range (6-15) with 1 or 2 reps in the tank, as you’ll see below in my recommendations. We are all human and being 100% perfect won’t happen. Not only will a strong foundation yield better gains, but it’ll also protect the lifter from injuries. muscle thicknesses or cross-sectional area), or indirect measures … And frankly, I don’t think the differences will be significant at all. Slowly ramp up over the weeks beginning with a lower volume tier (~10 sets/week) and progressing to higher volumes based on progress in training, recovery, sleep quality, moood, etc. Control Group To accurately gauge each group’s starting intensities for their sets, rese… I personally don’t like very high frequency training such as hitting muscle groups 5-7 times per week. [8]Now, does this mean you should automatically ramp up training volume for every part to 45 sets per week?Heck no!And it’s here, that we’ll turn to the work of Dr. Mike Israetel and Dr. James Hoffman in their “Training Volume Landmarks for Muscle Growth.” [12]. Working out is challenging, especially for beginners. High intensity. How to Build Your Own Muscle Building Workout, Intensity of load is an objective measure that’s related to your 1-rep max (for example. He has also learned what exercises bother his joints and make him more susceptible to injuries. Beginners will always see results no matter what they do. What the latter part of the last sentence means is that while high volume training is notorious for leading to overtraining of the musculoskeletal system, high intensity training with heavy loads is notorious for leading to central nervous system overtraining (3). Progressive overload, simply put, is exposure to a higher stress than what you have previously encountered with the goal being to elicit an adaptation. High intensity's robe carries the words "One set to value" on the back, while high volume's reads "More is better." By definition, when you exceed MRV, you are not recovering sufficiently and training may begin to have a detrimental effect on gains where fatigue induced is greater than gains earned.Every individual will have a different MRV, not only in comparison to another person, but also each muscle group of the body will have a different MRV.Similar to MEV above, MRV will change over the course of your training career and may also change from one mesocycle to another. Journal of Strength and Conditioning Research, 29(10), 2954–2963. I've devised key set/rep volum… One last thing, intermediate lifters have a shorter anabolic window than beginners (24-48 hours). Basically, I've found that certain minimal and maximal set/rep volumes are necessary for various structural and neural effects. High frequency? 85% of 1RM). For example, you might be a high-responder to low volume high intensity training, but a low-responder to high volume low intensity training. With that said, intensity (heavy) is a relative term. If your main goal is muscle growth, then you are most likely to face the debate on whether volume or intensity is more effective for hypertrophy. High Load:Low Repetitions | 7 sets of 4 reps (28 total reps) 2. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Strength and Conditioning Journal. And, I think most lifters will agree that both volume and intensity contribute to muscle growth. Intensity - Mesocycle Progression in Hypertrophy Part 2 by The Revive Stronger Podcast from desktop or your mobile device SoundCloud 225: Volume vs.
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