Volume Training

 Volume Training is an intensity aspect of lifting. It takes the number of repetitions per set, number of sets completed, and the weight used for each set. My use of volume training takes just sets and reps into the equation. I look at how many reps per set done at the given weight. Each session I add up the reps to see how much more I have accomplished compared to the last workout. 

There are several ways to include volume training in your workout. I design my current training entirely on Pyramiding. The German 10x10 is another common way to add volume training. Below I will go over both of these routines. But, first, let’s look at Jow Weider’s principle of Pyramid us.

PRINCIPLED TRAINING

Weider Principle 6: The Pyramiding Principle.

It really is almost hard to believe that someone had to invent this it is so second nature to everyone who lifts at this point. Muscle fiber growth is a direct result of contractions against high resistance. The pyramid principle helps handle the problem of moving maximum weight for highest resistance while avoiding injury. Weider believes that a workout should begin with 60% of ones one rep max with a high volume of 15-20 reps. After this weight is added until the same exertion is put out in fewer reps. So x for 15 reps should be as much effort as X + 20 for 12 reps and then X+40 for 10 reps and x+60 for 8 reps. Weight should be increased until 80% of maximum is achieved.

Pyramids also fall under the Weider principle of Progressive Overload. This principle works on the fact that, in order to grow stronger and larger, muscles must be challenged at greater increments. This increase can come per workout session by adding an extra set or increasing the weight used in each set or increasing the number of repetitions. This is the first part of the pyramid routine. The first half of the sets will increase in weight while decreasing the number of reps per set. The second half is a return to your starting weight.

I use nine sets per exercise. This layout and routine has, after a very short period of two weeks now, added 40 pounds to my benchpress and 55 pounds to my squat. This is clearly an ongoing process for me. During this period I have also lost 5 pounds in body weight. The results appear to happen fast.

GERMAN VOLUME TRAINING

The other routine is mentioned previously is the German Volume Training (GVT). This routine uses 10x10. For clarity, that is 10 sets of 10 repetitions. In doing this there is also a short rest between sets of up to 2 minutes. 

Set your weight, say for bench press, at 60% of your one rep max (1RM). This weight will be easy for your first few sets, but will become more difficult as you progress. When you reach 10x10 increase the weight by 10%. 

These are volume training techniques, as defined earlier. The greater volume equates to greater time under tension (TUT).This is the amount of time your muscles are under strain or directly working in the exercise. The greater the TUT, the greater the growth is how this is supposed to work. Many of the old greats swore by these measures.  

I have had solid results in increasing the weight used in each set. I have also made impressive results, as have other lifters, by increasing the weight used in each workout. This is seen in the Russian Breathing Squat. How this applies here is that in each session you do one set of 20 squats. This weight is established by using the weight you use for 3x10. You shoulder the weight and keep going until you hit 20 reps. When the next session comes along you add five to 10 pounds to what you did previously. I am not going to lie, the Russian Breathing Squats

hurt like a bear. This technique will add pounds to your 1RM. It is another example of progressive overload. This is a steady and incremental progress in the weight moved each session. This volume strategy is extremely brutal.

FINAL NOTES

This is not to be done three days a week for a total body workout. The way I schedule this is to break my training into a three day split and do that twice each week. Pyramids also fall under the Weider principle of progressive overload. This principle works on the fact that, in order to grow stronger and larger, muscles must be challenged at greater increments. This increase can come per workout session by adding an extra set or increasing the weight used in each set. This is the first part of the pyramid routine. me a total body workout twice a week. It looks like this:

Monday/Thursday — Squats and shrugs

Tuesday/Friday — Back and biceps

Wednesday/Saturday — Benchpress and triceps

For each workout I do the core lift and one accessory lift. Squats leave my legs totally blasted, so I do shrugs. I do bent row or lat pull (alternating these each back day) and curls. I also pair benchpress and triceps extension. Abs are done every session. 

This structure allows for a full recovery between each session. If an excess of 50 repetitions does not leave you sore for a day or two, the. I need some of your genetics. As you may know, a new routine is going to hurt afterwards. The second week will not hurt as much in regards to delayed onset muscle soreness. This routine still leaves me sore, but able to function. The schedule promotes full recovery between training body parts.

I hope these techniques work well for you. Talk to your doctor first to make sure that you are strong enough and healthy enough to try these. Good luck and good health!