Are you tired of stagnant progress in your workouts? It’s time to shake things up and elevate your training to new heights with our high-volume workout routine. Designed specifically for intermediate and advanced lifters, high-volume training offers a dynamic and intense approach to achieving your fitness goals.
Forget the notion that high-volume training is only about lifting weights. It’s a journey that emphasizes pushing boundaries and achieving optimal results.
Through our workout program, i’m here to explain the concept of high-volume weight training, offering actionable insights and a structured routine that guarantees progress.
Whether you’re a seasoned bodybuilder aiming to break through plateaus or an experienced lifter ready for new challenges, our high-volume bodybuilding program is made to meet your needs. From selecting effective exercises to implementing progressive overload strategies, we’re arming you with the knowledge necessary to thrive in high-volume training.
Join us as we delve into the world of high-volume training and unleash your full potential. It’s time to revolutionize your workouts and achieve the results you’ve always dreamed of.
What is High-Volume Training?
High-volume training is all about doing more work during your workouts to help your muscles grow and make you fitter overall. This type of training works because it makes your muscles adapt in certain ways that make them stronger and better at using oxygen.
Muscle Fiber Recruitment
When you do high-volume training, your nervous system activates more muscle fibers to help generate force during your workouts. This means you’re engaging more of your muscle fibers, which leads to better muscle growth and development.
By doing multiple sets and reps at different intensities, high-volume training targets both fast-twitch and slow-twitch muscle fibers. This helps maximize muscle activation and growth potential, giving you a more balanced and comprehensive workout.
Metabolic Stress
High-volume training creates metabolic stress in your muscles by making them work hard for longer periods. This leads to the buildup of metabolic byproducts like lactate, which can stimulate muscle growth and adaptation.
This metabolic stress also triggers the release of hormones like growth hormone, which further support muscle growth and repair[1]. Overall, the combination of increased workload, muscle fiber recruitment, and metabolic stress creates an ideal environment for muscle growth and development in response to your workouts.
Advantages of High-Volume Training
Muscle Hypertrophy
Muscle hypertrophy simply means making your muscles bigger. High-volume training means doing a high number of sets and repetitions, which makes more of your muscle fibers work compared to doing fewer sets and reps.
Additionally, high-volume training also helps with progressive overload, where you gradually increase the amount of work you do. This constant challenge keeps your muscles adapting and growing[2].
Strength Gains
High-volume training lets you increase the amount of work you do steadily, leading to continuous strength improvements. It also improves muscle endurance, letting you keep going for longer without getting tired. This helps a lot when you’re doing strength-focused exercises.
You can customize high-volume training to focus on specific strength goals, like lifting heavier weights or doing more reps, by adjusting what exercises you do, how many reps you do, and how long you rest between sets.
Break Training Plateaus
High-volume training can be a breakthrough method to push past training plateaus and achieve new levels of strength and muscle growth.
By increasing the volume of your workouts—meaning the total amount of weight lifted, sets, and reps performed—you challenge your muscles in new ways, stimulating growth and adaptation. This approach not only boosts muscle hypertrophy but also enhances endurance and overall fitness.
Endurance Improvement
Endurance improvement means your muscles can keep going for a long time without getting tired, which is important for overall fitness.
High-volume training helps improve endurance by making your muscles adapt in ways that make them better at using oxygen efficiently during exercises. This means you can keep going without feeling tired during long workouts. It also improves your heart’s efficiency and increases blood flow to your muscles, which helps them get the oxygen they need to keep going.
By training this way, your body becomes better at using fuel for energy, like glycogen and fatty acids, which helps you last longer during workouts.
Endurance athletes, like runners or cyclists, can use high-volume training to improve their overall fitness without overworking the same muscles, reducing their risk of injury[3].
High Volume Workout Plan
In our high-volume workout routine, you’ll often pair up antagonistic muscle groups that do opposite movements, like chest and back or biceps and triceps. This means you’ll work one muscle group while the other rests, allowing you to keep up the intensity throughout your workout.
By doing a high number of sets and reps for each muscle group, you’re aiming to push your muscles to grow stronger. This approach helps stimulate muscle growth and improves your overall strength. So, whether you’re doing chest presses followed by rows or bicep curls followed by tricep extensions, the goal is to give your muscles a challenging workout that promotes growth and strength gains.
Day 1: Chest and Back
- Bench Press: 5 sets of 8-10 reps
- Barbell Rows: 5 sets of 8-10 reps
- Incline Dumbbell Press: 3 sets of 10-12 reps + 1 drop set
- Lat Pulldowns: 3 sets of 10-12 reps + 1 drop set
- Middle Cable Chest Fly: 4 sets of 12-15 reps
- Seated Cable Rows: 3 sets of 10-12 reps + 1 AMRAP set
- Dumbbell Pullovers: 3 sets of 10-12 reps + 1 AMRAP set
Day 2: Legs and Abs
- Squats: 5 sets of 8-10 reps
- Leg Press: 4 sets of 10-12 reps
- Leg Curls: 3 sets of 10-12 reps + 1 drop set
- Leg Extension: 3 sets of 10-12 reps + 1 drop set
- Calf Raises: 3 sets of 15 reps + 1 AMRAP set
- Crunches: 4 sets of 20-25 reps
- Leg Raises: 4 sets of 20-25 reps
Day 3: Shoulders and Arms
- Military Press: 5 sets of 8-10 reps
- Barbell Curl: 5 sets of 8-10 reps
- Lateral Raises: 3 sets of 10-12 reps + 1 AMRAP set
- Overhead Cable Tricep Extension: 5 sets of 8-10 reps
- Hammer Curls: 3 sets of 10-12 reps + 1 drop set
- Triceps Pushdown: 3 sets of 10-12 reps + 1 drop set
- Barbell Shrugs: 3 sets of 15 reps + 1 AMRAP Set
Day 4: Rest
Day 5: Chest and Back
- Incline Bench Press: 5 sets of 8-10 reps
- Pull-ups: 4 sets of 10-12 reps + 1 AMRAP Set
- Decline Dumbbell Press: 4 sets of 10-12 reps
- T-Bar Rows: 3 sets of 10-12 reps + 1 drop set
- Incline Dumbbell Flyes: 3 sets of 10-12 reps + 1 AMRAP set
- Single-arm Dumbbell Rows: 4 sets of 12-15 reps (each arm)
- Push-Ups: 3 sets of 10 reps + 1 AMRAP set
Day 6: Legs and Abs
- Deadlifts: 5 sets of 8-10 reps
- Leg Press: 5 sets of 12-15 reps
- Goblet Squats: 3 sets of 10-12 reps + 1 AMRAP set
- Leg Extensions: 3 sets of 10-15 reps + 1 drop set
- Hamstring Curls: 3 sets of 10-15 reps + 1 drop set
- Seated Calf Raises: 3 sets of 15 reps + 1 AMRAP set
- Decline Crunches: 3 sets of 20 reps
- Flutter Kicks: 3 sets of 20 reps
Day 7: Shoulders and Arms
- Barbell Overhead Press: 5 sets of 8-10 reps
- Preacher Curls: 5 sets of 10-12 reps
- Arnold Press: 4 sets of 8-10 reps
- Cable Triceps Pushdowns: 5 sets of 10-12 reps
- Lateral Raises: 3 sets of 15 reps + 1 AMRAP set
- Incline Curls: 3 sets of 15 reps + 1 AMRAP set
- Skull Crushers: 3 sets of 15 reps + 1 AMRAP set
Day-8: Rest
High Volume Workout Program PDF
Get ready to unleash your full potential with our 6-day high-volume training routine! Download our complimentary PDF guide to easily follow along on your phone during gym sessions, or print it out for convenient reference in the future.
Don’t miss:
Antagonistic Superset Workout Program
Hypertrophy Specific Training
Old School Bodybuilding Workout Routine and Diet
Every Other Day Full Body Workout Routine
Asynchronous Push Pull Leg Split Workout Routine
The Bottom Line
High-volume training provides a proven method for maximizing muscle growth, strength gains, and endurance improvement. By applying the principles of high-volume training, we can tailor our workout routines to meet specific fitness goals effectively.
Whether you’re aiming to build muscle mass, increase strength levels, or enhance endurance performance, high-volume training offers a versatile and efficient approach to achieving these objectives.
With dedication and consistency, anyone can harness the power of high-volume training to unlock their full fitness potential and reach new heights in their fitness journey.
Reference
- Schoenfeld, B.J. Potential Mechanisms for a Role of Metabolic Stress in Hypertrophic Adaptations to Resistance Training. Sports Med 43, 179–194 (2013). https://doi.org/10.1007/s40279-013-0017-1
- Figueiredo, V.C., de Salles, B.F. & Trajano, G.S. Volume for Muscle Hypertrophy and Health Outcomes: The Most Effective Variable in Resistance Training. Sports Med 48, 499–505 (2018). https://doi.org/10.1007/s40279-017-0793-0
- Rønnestad, B.R., Hansen, E.A. & Raastad, T. High volume of endurance training impairs adaptations to 12 weeks of strength training in well-trained endurance athletes. Eur J Appl Physiol 112, 1457–1466 (2012). https://doi.org/10.1007/s00421-011-2112-z
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