Volume training, depending on the level, is used by athletes and bodybuilders alike, albeit using different structures in terms of the programmes they follow. A high volume programme allows the trainee to both increase muscle and lose fat, as well as to adapt to a high lactic acid threshold.
By accumulating a higher number of reps over the workout, you are increasing the volume higher than normal and the workload put on your muscles. A more rep range is often seen between 8-12 repetitions whereas, in HVT, you are working upwards of 15-20 over 3-4 sets.
The Science Behind High Volume Training
The build-up in lactic acid in the muscle cell is created by a limited level of oxygen going to the muscle cell due to the demand of high exertion in energy through a high volume workout. The working muscles generate energy anaerobically. This energy comes from glucose through a process called glycolysis, in which glucose is broken down or metabolised into a substance called pyruvate through a series of steps. When the body has plenty of oxygen, pyruvate is shuttled to an aerobic pathway to be further broken down for more energy.
But when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown–and thus energy production–to continue. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate can accumulate to high levels.
4-Week High Volume Training Plan
This phase will consist of 3 consecutive training sessions followed by 1 rest day. The 3 sessions will include one chest and back session, one legs session and one shoulders and arms session.
Your rest day should include recreational activities such as long walks, massage, yoga, swimming, heat treatments or pilates.
Take notice of the TEMPO ranges. This is split into 4 numbers for example - 3010. This represents your time under tension.
- 3 = Lowering Phase for 3 seconds
- 0 = No pause
- 1 = Returning to start position
- 0 = No pause
This means one rep will take 4 seconds overall however, this can differ as shown in the table.
Training Frequency
Day 1: Chest and Back Day 2: Legs Day 3: Shoulders and Arms Day 4: Rest Repeat
[su_table]
Chest and Back
Order
Exercise
Sets
Reps
Tempo
Rest
A1
Incline Dumbbell 1 1/4 Press
4
12
3010
10s
A2
Wide Lat Pull Down
4
12
3010
60s
B1
Barbell Bench Press
4
15
2020
10s
B2
Low Seated Row
4
15
2020
60s
C1
Incline Cable Flies
4
20
2010
10s
C2
T Bar Row w/pause squeezing scapulae at Rep 10 for 10s
4
20
2010
60s
D
Machine Chest Press
1
3010
x
[/su_table]
[su_table]
Legs
Order
Exercise
Sets
Reps
Tempo
Rest
A1
Barbell Heels Elevated Hack Squat
4
12
3010
10s
A2
Lying Leg Curl
4
12
3010
60s
B1
Barbell Hip Bridge
4
15
2020
10s
B2
Long Range Barbell Walking Lunge
4
15
2020
60s
C1
Dumbbell Heels Elevated Squat
4
20
2010
10s
C2
Leg Press
4
20
2010
60s
D
Leg Extension
1
Drop Set
3010
x
[/su_table]
[su_table]
Shoulders and Arms
Order
Exercise
Sets
Reps
Tempo
Rest
A1
Seated Barbell Shoulder Press
4
12
3010
10s
A2
Close Grip Barbell Press
4
12
3010
60s
B1
EZ Bar Preacher Curl
4
15
2020
10s
B2
4
15
2020
60s
C1
Reverse Shoulder Press
4
20
2010
10s
C2
Duel Rope Extension
4
20
2010
60s
D
Cable Preacher Curl
1
Drop Set
3010
x
[/su_table]
When you’re training for sporting purposes, high volume workouts that create high lactic acid build-up are used in the offseason. This is due to the muscle soreness it creates. While you’re not performing your sport competitively, this is a very effective way in which to train. Throughout the season, you should look to reduce risk of injury via intelligent strength and injury prevention sessions.
To make your plan effective, you could complete a 4-week very high volume training plan, followed by a de-load week, where you can increase the weight, decrease the reps and sets and increase the rest in your workout, and decrease the frequency of your training throughout that particular week. Adding in recreational activities such as long walks, massage, yoga and pilates are also advised in this week due to their ability to decrease the cortisol exposure on the body. Following this week, a phase of strength-based training can be used for around 4 weeks for you to then work your way back into a high volume plan.
Nutrition for High Volume Training
Your diet should also complement a high volume training plan, due to glucose being depleted throughout the workout. Using post-workout carbohydrates are advised due to their ability to help recovery and replenishment.
I recommend using maltodextrindextrose< in yourwhey protein shake immediately post-workout and, around an hour later, using a source of carbohydrates in a meal (for example chicken breast with sweet potato and mixed veggies).
FAQ
What is high volume training?
High volume training is a strategy that uses high reps to increase muscle endurance and strength.
Does high volume training build mass?
High volume training does build mass when your body is fuelled properly to help your muscles recover and build.
Is high volume training good?
High volume training is good for increasing stamina and challenging your muscles without a heavy load. It's best to alternate forms of training based on your goals.
Does high volume training build strength?
High volume training builds strength by using lower weights for more reps.
How many reps is considered high volume?
Often high volume is defined as more than 10 reps. Based on the exercise and weight you might do 12 or 15 reps.
Chris is a Level 3 personal trainer with a BA Honours degree in Sports Coaching and Development and a Level 3 qualification in Sports Nutrition. With 15 years of experience in the fitness industry, he creates tailored fitness programmes and classes for a wide range of clients, from beginners to advanced athletes. Chris is also a qualified football coach, providing high-level goalkeeping and fitness training at semi-professional level. He spends his free time with his family or training in the gym.
