Tags: Bodybuilding, Workout plan, Muscle building
Volume training is a popular and effective method in bodybuilding aimed at increasing muscle mass (hypertrophy). It is based on the idea of maximally stressing the muscles through high training volume—that is, many sets and repetitions. This article explores the basics, benefits, and applications of volume training .
What is volume training?
Volume training describes a training style in which the total volume of a workout—that is, the sum of sets, repetitions, and working weight—is increased. It's not just about training heavy, but about stimulating the muscle with a large amount of mechanical work.
Typical volume training includes:
- 8–12 repetitions per set: Optimal for hypertrophy.
- 3–6 sets per exercise: More work volume for thorough muscle fatigue.
- Multiple exercises per muscle group: To activate all areas of the muscle.
Example: A chest workout in volume training could include 4 sets of chest presses, 4 sets of incline bench presses and 4 sets of cable flys – a classic component of a muscle building training plan.
Why rest periods are so important for bodybuilding, strength training exercises and your competition preparation, you can find out in the article: Rest periods in strength training
The science behind volume training
Studies show that training volume is a crucial factor for muscle growth. Higher volume leads to greater muscle activation and subjects the body to a greater growth stimulus. This occurs through:
- Mechanical tension: Through repetition and stress.
- Muscle fatigue: Due to high repetitions.
- Metabolic stress: Due to the “burning” of the muscles.
Benefits of volume training
- Maximum Hypertrophy: It is ideal for bodybuilders as it greatly promotes muscle growth.
- Improved endurance: More repetitions also strengthen muscular endurance.
- Flexibility: Can be adapted to beginners in bodybuilding and advanced athletes.
Disadvantages and challenges
- Time-consuming: A high training volume requires longer sessions.
- High stress on the central nervous system: Can lead to overtraining if adequate recovery is not planned.
- Increased risk of injury: Poor technique or insufficient regeneration .
How to plan volume training
1. Training frequency
- For beginners: 2–3 times per week per muscle group.
- For advanced users: 1-2 times per week per muscle group, with higher volume.
2. Progression
- Increase the volume slowly. Start with 3 sets per exercise and increase to 5–6 sets.
3. Regeneration
- Plan breaks between sessions to avoid overtraining.
- Prioritize sleep, muscle-building nutrition, and active recovery (e.g., stretching or mobility training).
Who is volume training suitable for?
Volume training is ideal for:
- Bodybuilders who strive for maximum muscle growth.
- Advanced athletes who want to break through their plateaus.
- Beginners in bodybuilding who want to start with a structured training plan.
It is less suitable for people with little time or those who are focused on maximum strength (intensity training is recommended in these cases).
Conclusion
Volume training is a proven approach to muscle building and can lead both beginners and advanced athletes to new levels of success. The key lies in smart planning that considers the right balance of stress and recovery. With patience, discipline, and proper technique, volume training is an effective tool for reaching the next level in bodybuilding.
