Strength in Numbers with Volume Training

Playing with your training numbers is one of the best ways to avoid hitting plateaus.

Strength in Numbers with Volume TrainingWhether you switch up your reps, sets or even rest times, you are causing your body to play a guessing game that instigates muscle growth. For example, periodized volume training (VT), a method of training that typically incorporates a high number of sets per exercise or per muscle group, promotes the growth of lean muscle.

Combining VT training with the right sports nutrition is a surefire way to build muscle in a minimum amount of time. Try stacking this training cycle with ALLMAX CreMAGNavol and Isoflex whey protein isolate for optimum muscle growth and recovery.

VT, known for its ability to build lean muscle, has a higher training frequency than HIT Training. People following a VT program will typically train three to six days a week opposed to the two to four days a week with HIT. Central to VT is the concept of periodization, as it implements different training cycles (strength, hypertrophy, endurance) to avoid plateaus. Changing from strength to hypertrophy training as soon as gains begin to level off or stop occurring altogether, is a solid way to make sure you continuously witness progress in your physique and training. In addition to helping fight off plateaus, VT training will also help keep you focused and motivated in the gym as your goals will constantly be changing in conjuction with your body’s developments. As a guideline to VT newcomers, programs are typically broken down into phases lasting anywhere from 4 to 12 weeks.

A typical cycle should begin with hypertrophy, followed by strength, and completed with endurance. Once endurance is reached and conquered, your options for training are endless. As such, the number of sets and reps is strongly dependent on what you as an individual are training for. Two popular program methods of VT are 10×10 or 8×8. Both programs are guaranteed to cause large muscular tears in each workout leading to noticeable growth. In the German volume training method (the 10 sets method) for example, the body adapts to stress by hypertrophying the muscle fibers targeted.

Although this training seems foolproof, there are a couple of downsides. Without proper periodization and nutrition, it becomes easy to fall into overtraining. So, depending on your body type and eating habits, you may require extra recovery time to avoid training stagnation and injury. To avoid this training pitfall, perform VT training on one to two exercises per muscle group. For example, perform eight sets of eight on the bench press and peck fly, and regular sets on the decline bench press.

With CreMAGNavol, you can maximize your lean muscle growth, while reducing recovery time. Designed to help develop strength and size in as little as 30 days, CreMAGNavol is by far one of the most potent creatines on the market. Created with a magnesium bond, it is absorbed into the blood stream rather than broken down in the stomach. This helps fight bloating and water retention that usually occurs with creatine consumption. It also produces a high rate of muscle tissue oxygenation that speeds recovery in war-torn muscles.

If size is your goal, volume training should become a central concept to your training. So switch up your numbers and play with your programs. The burn only lasts a day.

Valeria Fazio

Valeria Fazio holds a B.A. Honors degree in history from Carleton University and a diploma in professional writing from Algonquin College. She has been competing in amateur fitness and figure competitions for three years, and has recently qualified for the 2011 Ontario Provincial Figure Championships. As a certified personal trainer and nutritional coach, Valeria helps others in her free time to achieve their fitness goals.

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