High Volume Training

September 23, 8:15 AMHouston Sports Performance ExaminerTerry Keys

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High volume training (HVT) will consist of sets of at least 10 for a particular exercise. Gone will be the days of 3 sets of 8 – 10 reps. That type of training does have it place – but remember changing up your workouts every 8 weeks or so is key.

So what does HVT look like? Are there things I should avoid?

Stay away from high intensity training during this phase of your program. Avoid overtraining – allow your body to rest. Use compound exercises such as deadlifts, squats, pull-ups, or bench press.

One effective way to use HVT is as follows:

Start off with 80% of your one rep max for an exercise.
Perform a set of 10 reps.
Rest 1 – 2 minutes.
Perform a set of 10 reps – continue in this fashion until you reach 10 total sets.

When you begin this type of training 80% of your 1-rep max may be too much. If so drop down to 60% of your 1-rep max until you can complete 10 sets of 10.

After a 6 – 8 week dose of HVT go with a lower volume standard type routine for at least 4 weeks. As with any program eating high quality foods and getting proper rest are also keys to HVT success.
 

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