Volume Vs Intensity For Training Success

Are you torn between spending more time at the gym or lifting heavier weights? When it comes to weight training, the debate between volume and intensity has been an ongoing one. Some swear by high volume workouts, where you do more sets and reps with lighter weights, while others believe that lifting heavy with lower volume is the key to success. But which approach is more effective?

In this article, we will delve into the age-old question of volume versus intensity for weight training. We will explore the benefits and drawbacks of each approach and reveal the science behind their effectiveness. Whether you're a novice or an experienced lifter, understanding the nuances of these training methods can help you maximise your gains and avoid hitting a plateau.

So, if you're looking to optimise your workout routine and achieve your fitness goals, join us as we uncover the truth behind volume and intensity in weight training. Get ready to demystify the myths, gain insights, and make informed decisions about your training approach. It's time to take your lifting game to the next level!

What is training volume ?

Volume is work done. This can be calculated as weight x reps x sets. Or, a more straightforward way to measure volume is to just track total sets. If your sessions consist of many sets, then there’s a lot of volume. Simple!

Benefits and drawbacks of high volume training

Benefits

High volume training is characterised by performing a higher number of sets and repetitions, typically using lighter weights. One of the primary benefits of this approach is the increased time under tension that muscles experience during workouts. This extended tension can lead to greater muscle hypertrophy, as the muscles are stimulated more frequently and intensely over the duration of the workout.

Additionally, high volume training can improve muscular endurance, making it a favourable choice for athletes who need to sustain their performance over longer periods, their is also many studies stating that the higher the volume, the more results though this generally starts to taper off at around 20 sets per muscle group per week.

Drawbacks

However, high volume training also comes with its set of drawbacks. One major concern is the potential for overtraining, particularly if adequate recovery time is not incorporated into the training regimen.

Excessive volume can lead to fatigue, increased risk of injury, and burnout, which can be counterproductive to long-term progress. Furthermore, not everyone responds positively to high volume training; individual differences in recovery ability and muscle fiber composition can significantly impact results.

Another aspect to consider is the time commitment required for high volume training. Longer workouts may not be practical for everyone, especially those with busy schedules. This can lead to inconsistency in training, which is detrimental to gains. Moreover, individuals may find it challenging to maintain motivation and focus during extended sessions, leading to a drop in workout quality. Balancing volume with intensity might be a better approach for some, allowing for effective training without the overwhelming demands of high volume workouts.

What is training intensity?

Intensity is how heavy the weight is relative to what you can lift. So, when talking about intensity, we’re not talking about how out of breath you are.

Benefits and drawbacks of high intensity training

Benefits

High intensity training focuses on lifting heavier weights for fewer repetitions, which can be incredibly effective for building strength and power. One of the significant benefits of this approach is that it typically requires less time spent in the gym compared to high volume training, making it more appealing for those with busy lifestyles.

The emphasis on lifting near maximal loads can lead to significant strength gains in a relatively short period, making it a popular choice among athletes looking to enhance their performance in sports that require explosive power.

Drawbacks

Nevertheless, high intensity training is not without its drawbacks. One of the primary concerns is the increased risk of injury associated with lifting heavy weights.

Proper form and technique become paramount, as even slight deviations can lead to significant injuries.

Additionally, the recovery demands of high intensity training are often greater, as the body requires more time to repair muscle fibers that have been pushed to their limits. This can necessitate longer rest periods between workouts, which might not align with some individuals’ training preferences.

Moreover, high intensity training may not be suitable for everyone, particularly beginners or those with limited experience in weightlifting. The focus on heavy lifting can be intimidating and may discourage newcomers from engaging in strength training altogether. It's essential to develop a solid foundation of strength and technique before diving into high intensity workouts. For many, a balanced approach that incorporates both high volume and high intensity elements may yield the best results, allowing for a comprehensive development of strength, endurance, and muscle mass.

Volume vs intensity for different fitness goals (muscle hypertrophy, strength, endurance)

Increasing muscle size

When it comes to achieving specific fitness goals, understanding the roles of volume and intensity is crucial. For muscle hypertrophy, which is the increase in muscle size, high volume training is often favored.

Research indicates that muscles grow in response to the total workload placed upon them, and higher volume workouts provide the necessary stimulus for growth.

This is particularly effective for bodybuilders and those looking to sculpt their physique, as the combination of adequate volume and moderate loads can lead to significant muscle gains.

Increasing strength

Conversely, if the primary goal is to increase strength, then high intensity training becomes more relevant. Strength is primarily developed through the recruitment of motor units and maximising force production.

By lifting heavier weights for fewer repetitions, the body adapts to handle greater loads over time. This approach is particularly beneficial for powerlifters or athletes who need to demonstrate strength in their respective sports. It’s important to note that while some volume is still necessary for strength gains, the emphasis should be on intensity to achieve optimal results.

Increasing muscle endurance

Endurance training lies somewhere in between. While traditional endurance training focuses on high repetitions with lighter weights or bodyweight exercises, incorporating elements of both volume and intensity can enhance overall performance.

For example, athletes training for endurance sports may benefit from higher volume sessions to build a solid aerobic base while integrating high intensity interval training (HIIT) to improve their anaerobic capacity. This varied approach can lead to well-rounded fitness, promoting not just endurance but also strength and muscular development.

Adjusting volume and intensity over time for optimal progress

To maximise training effectiveness, it’s essential to adjust both volume and intensity over time. This process, known as periodisation, involves strategically varying the training variables to prevent plateaus and promote continuous progress. For instance, an athlete might focus on high volume training for a few weeks to boost muscular endurance and hypertrophy, followed by a phase emphasising high intensity training to enhance strength and power. This cyclical approach helps keep the body adapting and responding to new challenges.

Listen to your body

Additionally, listening to one’s body is crucial in this adjustment process. Monitoring signs of fatigue or overtraining can guide decisions about when to increase or decrease volume and intensity. Incorporating deload weeks, where the training load is reduced, can also be beneficial for recovery and long-term progress. This allows the muscles and central nervous system to recuperate, ultimately leading to improved performance when returning to higher intensity or volume workouts.

Set goals

Furthermore, setting specific goals can aid in determining the appropriate balance between volume and intensity. For instance, if an individual aims to compete in a strength-focused event, a shift toward higher intensity and lower volume would be prudent.

Conversely, if the goal is to improve overall fitness or prepare for a bodybuilding competition, a focus on higher volume might be more advantageous. By continually assessing goals and performance, athletes can fine-tune their training approach, ensuring they remain on track to achieve their desired outcomes while avoiding burnout and injury.

Hiring an Online Fitness Coach

Online fitness coaching offers a unique and effective approach to achieving health and fitness goals that accommodates the busy lifestyles of modern individuals. With its personalised plans, flexible scheduling, and ongoing support, this coaching style can be a significant game-changer for many. For those who may struggle with motivation or consistency, the accountability provided by a fitness coach can make all the difference in staying on track and achieving results, including what we have just covered.

The advantages of online fitness coaching, such as convenience and affordability, further enhance its appeal. Clients no longer need to navigate the often intimidating atmosphere of a gym or adhere to rigid scheduling constraints. Instead, they can work out in their preferred environments, making it easier to integrate fitness into their daily routines. The ability to connect with professional coaches from around the world also means that individuals can find the right fit for their unique needs and goals, regardless of geographical limitations.

Ultimately, the worth of online fitness coaching is evident in the success stories of countless individuals who have transformed their lives through this innovative approach. Whether you are aiming to shed pounds, build muscle, or simply adopt a healthier lifestyle, online fitness coaching can provide the guidance and support necessary to make your goals achievable. Embracing this trend could very well be the key to unlocking your full potential and creating a healthier, happier you.