Volume Training -- Official Thread

[Phineas]

I've been interested lately in volume training. I did a background search, but found only old threads with a lot of fluff. I thought I'd start an "official" thread on all types of volume training so that, ideally, anyone in the near future can search for it and post their questions/comments in here.

-------------------

Obviously, with any training style there are many variables and limitations to consider in structuring a program. However, I would think volume training is a little more complicated in the sense that it is almost intentional overtraining (in some senses...). I assume this would be on a short-term basis (i.e. 6 weeks).

I've researched German Volume Training (GVT), but honestly wasn't too taken by the idea.

Has anyone gone the route of volume training before? I've always been so good with the modest, healthy approaches to training, it would be nice for one program to experience what I imagine would be hectic sessions with the sort of volume I have in mind. Again, I figure it's a short term thing.

Thoughts?

[gtbmed]

I consider Sheiko to be "volume training" and it is hard as hell. I tried it after following stuff like Starr's 5x5, Westside, and Smolov for a while, but I just didn't have the GPP to complete it. I'm hoping to try it again once I get my lifts up.

There is a lot to be said for volume training. It really helps you groove your movements and nail form. It builds confidence in the lifts. Travis Mash (powerlifter and olympic lifter) has said that the thing he took away from oly lifting is that those lifters are always incredibly confident that they'll make their lifts. It's because they drill their lifts repeatedly, much moreso than most powerlifters.

You will fatigue. The idea of "fatigue masks fitness" disheartens a lot of people who try programs with a lot of volume. But you have to be confident in yourself and in the program. Once you de-load you'll see the results.

[PushAndPull]

I've done alot of high volume training in the past and still do for pull-ups, and a somewhat hybrid for squats.
Basic idea was, increased the sets while holding the reps constant.
I trained this way for three years (2000-2003), basically starting from scratch(never seriously worked out before).

I did high volume training for pull-ups of various grips, I worked up to 10x5 to 35x5 and finally 100x5. The type of grips were: Wide grip pull-ups (normal and behind the neck), Standard pull-ups(normal and behind the neck), neutral grip pull-up (wide and inclose), and standard chins. For most of the time I trained with two other people alternating turns. I found the greatest increase in strength/size came from going from 10x5 to 35x5 and seen similiar results in many people who were working out with me and others using the same scheme. Overall, results were very good, especially in strength. I currently alternate high volume and weighted pull-ups for my back days.

I did high volume for chest as well, typical routine at the end of the three years looked like, 15x10 dips, 10 sets of push-ups, with each set consisting of wide, standard, and diamond( so actually 30 sets) starting of with 8 reps per set and then basically down to failure. Overall, results were not nearly as good as the pull-ups. By far my largest gains in chest both size and strength were in the beginning period when I was doing a more conventional routine like 3x10 dips 5 sets of decline push-ups. Today, I always to lower rep higher weight for chest, just works much better for me.

And i've done high volume squats 10x10. This was actually weighted had a friend who weighted approx 220 sit on my shoulders under a pull-up bar. I would use the sides of the pull-up bar for some balance (hands would slide up/down the sides). Overall, results were pretty damn good. Even today, I use higher rep schemes than most people, currently my squats routine is 5x8, but with more weight.

Obviously, this type of training takes a good investment in time to perform.

Hope this helps.

[Stewart14]

look up Advanced German Volume Training by Poliquin. I've done that type of training in the past and am actually starting it up again now. high volume with low reps per set with some set/rep adjustments as you go along to keep things moving.

[stepaukas]

push and pull
how long did that take you to do 10x5 35x5 and 100x5 on pullups? how long was your rest between each set of 5?
i may try this.
thanks

[PushAndPull]

We never really timed each set. For maybe half of three year period I was in a three man rotation. I would say the 100x5 took 2 hours, and the 35x5 took slightly more than an hour. The difference in time being that at the time I was doing 100x5, I bascially never struggled with any set and definitely could have done more than the 100, but would call it a day.

[Phineas]

We never really timed each set. For maybe half of three year period I was in a three man rotation. I would say the 100x5 took 2 hours, and the 35x5 took slightly more than an hour. The difference in time being that at the time I was doing 100x5, I bascially never struggled with any set and definitely could have done more than the 100, but would call it a day.

You did 100 pullups in one set????

[PushAndPull]

You did 100 pullups in one set????

No, that's a 100 sets of 5 reps per set.

[Flathead]

No, that's a 100 sets of 5 reps per set.

That's some crazy endurance!!!

[Stewart14]

No, that's a 100 sets of 5 reps per set.

my God, and I thought doing 10 sets of 5 is boring as hell. how the hell do you keep focus to do 100 sets? I think that is more impressive than the actual workout!

[stepaukas]

push and pull
the reason why i asked is i'm stuck at 28 dead hang pulllups. been on that number 2 years now. i been trying different ways to get to my goal of 30. i try a set of 18 every hour(8 hours)
i try sets of 22 , 3 times a day. i try weighted pullups. i try the 20 sets of 5 resting 30 seconds between each set, and when i try for my max i always get 28. i max out 2-3 time a year.
i think the reason why i'm stuck at 28 with no improvement is 10 months i only work pullups 1 day per week, and the other two months i work them 2 days per week. i think if i worked them 2-3 days a week i would hit 30.
so doing volumetraining , weighted and regular i'm still stuck at 28. i have no place to do the kipping pullups.
oh well, i'll keep trying
thanks

[MDR]

I like volume training a lot. Seems like the definition of the phrase has expanded greatly over the past 20 years. I always looked at the volume training portion as a period of training where you focus primarily on the core, multiple-joint lifts, along with a handful of isolation exercises while training fast with little rest in between sets. By fast, I don't mean to imply that the lifts themselves are not controlled. Obviously, this is just one period in a planned long-term training schedule. Nobody can train like this for more than a couple of months without losing the positive gains. Also, this is not to imply that you use especially low weight. You train fast and hard and exhaust yourself while trying to keep the load as high as possible. Works great to shock the system and produce dramatic gains, especially along with proper diet and the right AAS for recovery. I always think of Arnold talking about "ripping" in Pumping Iron. Brutal and difficult training, but highly effective in the short term, and when combined with proper training before and after. Make sure to train under control with a particular emphasis on good form, because this kind of training can be a bit dangerous if you are not careful. Personally, I think it's a blast, but I'm a little bit of a glutton for punishment when it comes to lifting. Good Luck!