TOPIC: What Is The Best Volume Training Program For Muscle Gain?
The Question:
Even though this is the time of year people are aching for fat loss most would also like to keep gaining in muscle size and strength. We know a little about GVT but aren't there others? Let's find out what those are and who they would be best for.
What is the best Volume Training program for muscle gain? List exercises, sets, frequency, etc.
Who would benefit the most with this type of training?
Who would benefit the least with this type of training?
Bonus Question: Have you used volume training? How did it work for you and would you recommend it to others?
Show off your knowledge to the world!
The Winners:
- 1. Sain
- * max_d_
1st Place - Sain
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Even though this is the time of year people are aching for fat loss most would also like to keep gaining in muscle size and strength. We know a little about GVT but aren't there others? Let's find out what those are and who they would be best for.
Volume Training Program
What Is The Best Volume Training (VT) Program For Muscle Gain?
Volume Training is just what is sounds like, training while lifting a large volume of weights. This is done by supersetting different body parts in a workout sessions. Instead of doing 4 sets of 10 reps, your now doing 8-10 sets of 10 reps.
This doubles your reps and increases the work needed to be done by your body. Even though you will need to lower the weight of your lifts, the volume of the work will take care of the hyperthropy. It is important with Volume Training to know your body's limits.
Since VT requires a you to work a specific muscle for extended sets, it is important not to over train. Over training can cause your muscle gains to slow. For this reason most Volume Training programs must be split over the course of a week and not be preformed for an extended period of time. Each muscle group will be targeted during a training session then allowed to rest for the remainder of the week.
Each muscle group will be targeted with two exercises. One big set of 10 and a supplementary set of 3 to trigger different muscles in the same muscle group.
This is a routine based on a 3 day split. You can customize the routine to fit your prefrences.
Day 1 Chest/Back:
Pick one C and B for set of 10
- C - Flat Bench
- C - Incline Bench
- B - Chin Ups
- B - Pulls Ups
- B - Bent Over Rows
Pick one C and B for a set of 3
- C - Incline DB Flies
- C - Dips
- B - One Armed Rows
- B - Barbell Shrugs
Click Here For A Printable Log Of Day 1.
Day 2 Off:
Day 3 Legs/Abs:
Pick two L and A for set of 10
- L - Squat
- L - Deadlift
- L - Hack Squat
- A - Weighted Sit ups
- A - Cable Crunches
- A - Decline Crunch
Pick one L and A for a set of 3
- L - Leg Extensions
- L - Lying Leg Curls
- L - Leg Press
- L - Calf Raises
- A - Air Bike
- A - Barbell Side Bend
- A - Twisting Crunches
Click Here For A Printable Log Of Day 3.
Day 4 Off:
Day 5 Shoulders/Arms:
Pick one S and A for set of 10
- S- Power Clean
- S- Dumbbell Raise
- S - Military Press
- A - Hammer Curls
- A - Barbell Curl
Pick one S and A for a set of 3
- S- Reverse Flies
- S - Seated DB Press
- S - Side Lateral Raises
- A - Preacher Curls
- A - Triceps Push Downs
Click Here For A Printable Log Of Day 5.
Note: Keep the rest constant between your sets of 10 around 60-90 seconds between each set. Do not give yourself more time to rest between sets as you begin to feel fatigued near the end of your workout. Also, just because the weight may feel light at the beginning of the workout do not just go all out and not rest for the full 60 seconds between the first couple of sets.
Day 6 Off:
Day 7 Off or Begin Day 1:
Who Would Benefit
Who Would Benefit The Most With This Type Of Training?
Those who experience aches or pain in their joints. The lower weight eases the strain placed on the joints. Also those who prefer not to do cardio will benefit form this type of workout, the large amount of reps helps burn of calories.
Who Would Benefit The Least
Who Would Benefit The Least With This Type Of Training?
Those that do not understand their limits well, this form of training can easily lead to over training, for that reason newbies should not jump straight into this type of workout. Those who get little rest, the 3-day split if in place for a reason, those who work at demanding job or a extremely active on their off days may not benefit greatly.
Finally those who are not motivated - it takes a lot motivation to preform ten sets. If your idea of doing ten sets of a single exercise bores you then this isn't the workout for you.
References:
Honorable Mention - max_d_
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Volume Training is a great way to put on some size and make great gains in strength in a short period of time. The basic principle of Volume Training is to all of a sudden overload the muscle and try to break out of that long plateau you may have been having, or just gain strength immediately. I will first give you a routine and then tell you the specifics on how to do it, rest periods and all that good stuff.
Day 1 - Chest + Back
- (A1) Dumbbell Bench Press - 10x6
- (A2) Straight-Arm Dumbbell Pullover - 10x6
- (B1) Bent-Over Barbell Row - 3x10-12
- (B2) Barbell Shrugs - 3x10-12
Click Here For A Printable Log Of Day 1.
Day 2 - OFF
Day 3 - Arms + Shoulders
- (A1) Barbell Lying Tricep Extensions (AKA Skullcrushers) - 10x6
- (A2) Dumbbell Curls - 10x6
- (B1) Dumbbell Side Lateral Raise - 3x10-12
- (B2) Arnold Dumbbell Press - 3x10-12
Click Here For A Printable Log Of Day 3.
Day 4 - OFF
Day 5 - Legs + Abs
- (A1) Barbell Squats - 10x6
- (A2) Leg Press - 10x6
- (B1) Flat Bench Lying Leg Raise - 3x10-12
- (B2) Weighted Sit-ups - 3x10-12
Click Here For A Printable Log Of Day 5.
Day 6 + 7 - OFF
Alright, a couple things you need to note while doing this workout. Make sure you have OPTIMAL REST! AT LEAST 8 HOURS OF SLEEP! If you don't have this kind of time to devote to getting rest, don't bother with this workout. It's going to be hard, but it'll pay off in the long run ... if you REST! I cannot stress that enough.
The A exercises will be supersetted together. For example, on Day 1 you will be supersetting DB Bench Press with the DB Straight-Arm Pull-overs. And the same goes for the B exercises. You'll be supersetting A1 and A2 together and B1 and B2 together each workout.
Make sure to get 90-120 seconds of rest between sets.
And again, GET AT LEAST 8 HOURS OF SLEEP EVERY NIGHT!
Who Would Benefit
Who Would Benefit The Most With This Type Of Training?
Somewhat advanced lifters and lifters that have reached a plateau would benefit most from this type of training. Lifters that have reached a plateau will benefit from this program because they need a quick spurt of strength to get them past their plateau and this overload of work will do it for them.
Plateau Busting:
Who Would Benefit The Least
Who Would Benefit The Least With This Type Of Training?
Pure beginners and lifters with bad recovery time would benefit the least. They would not benefit because this program is just too much of an overload for them. New lifters would be overwhelmed by all this work and probably burn out after 3 weeks on this type of program ... and the same goes for lifters with bad recovery time.
Bonus Question
Have You Used Volume Training? How Did It Work For You And Would You Recommend It To Others?
Yes, I have used volume training before. As a matter of fact, I used this same program. It worked well for me. I had reached a plateau on my Squat and just couldn't seem to lift one more pound than I had the last time I went in the gym. This continued for 3 and a half consecutive weeks.
I decided I NEEDED to get over this plateau, so I decided to go with volume training. It worked magic! I not only got over my plateau, I added an extra 25 pounds on my squat in just 6 weeks on this program. I definitely recommend this program to anyone looking for some quick strength or if there looking to get over that stall in weight.