If you’re not under the supervision of strength and conditioning coach, finding new and lasting ways to continue to make progress in the gym can get tricky—even when you’re adding exercise variety and messing with rest periods. One area that’s easy to overlook is the volume, as common wisdom states that to get strong you must lift heavy weights all of the time. That’s not the case. Yes, training for a one-rep max on compound moves like the deadlift, bench press, and squat will help build explosive power to move the weight—but you’re essentially training to execute that one rep.
High-volume training comes into play for endurance athletes and lifters who are looking to sustain strength for a longer period rather than short bursts. Here are more benefits to the high-volume training style:
Diminished Joint Damage
Since high-volume resistance training mainly relies on light to moderate weight instead of heavy-duty poundage, there is less impact on the joints. And if you sub in machines for free weights, you’re going a step further to save your joints and tendons by reducing jarring movements and limiting range of motion to help ensure you use proper form.
Reduced CNS Fatigue
Feeling tired and weak during or after a heavy workout is likely due to central nervous system (CNS) fatigue. While exhausting your muscles is a good thing for hypertrophy (building muscle)—you can’t know how far you can go until you push yourself to the limit—training to failure every time can be a detriment. With high-volume training, the intensity is often low enough to keep most athletes from developing CNS fatigue, but still at a point where workouts remain a challenge.
Increased Strength and Endurance
A small 2010 study in the journal PLUS One found that muscle protein synthesis greater when subjects used low-intensity, high-volume training and high-load, low-volume training.
Again, the study was small—only 15 men—but it was enough to plant the seed that cranking up the volume is a wise idea. Plus, the high-volume training method builds endurance. Whether you’re looking to ball for four quarters, pitch for nine strong innings, or tackle 10-plus miles of a mud run, a combo of high-volume and low-volume training can prep your body properly.
Another way to aid endurance is to use the right supplements. P4s Energy Formula and Recovery Push Formula were created to A) provide you with an energy rush that’ll carry you through the game or workout, and B) taste great. Energy Formula relies on potent ingredients such as caffeine, and green tea extract to initiate a pre- or in-game or workout blast of energy. Recovery Push features a quick-digesting carb loader, electrolytes, BCAAs, glutamine, and a vitamin matrix that will energize as it supports your body’s recovery efforts.
Research presented at the American College of Sports Medicine found that when subjects were given glutamine and a placebo post-workout for six days after difficult training sessions, those who consumed glutamine did not experience a reduction in energy production; the placebo group were found to be less energized on the final day when compared do day one. Also, the group taking the glutamine supp was found to have more endurance than the placebo group.
BCAAs, a key piece to protein synthesis, has also been shown to enhance fat loss, build muscle, and create a favorable anabolic (muscle-building) environment for your body, according to data from Ball State University.
Burn Fat And Build Muscle At The Same Time
Adding a high-intensity element to your high-volume training can turn into “ muscle-building cardio” when applied correctly with circuit training routine. Keep your heart rate elevated by minimizing rest between sets or rounds of circuits.