High Volume Training led to increased muscle size, whereas the high-intensity program did not. The high-volume group had greater increases in sarcoplasmic hypertrophy than the high-intensity group. The high-intensity group had greater increases in muscle strength than the high-volume group.
HIGH VOLUME VS HIGH-INTENSITY WHICH IS BEST FOR GAINING MUSCLE BACKED BY SCIENCE SUMMARY
- High Volume Training led to gaining muscle faster, whereas the high-intensity program did not.
- The high-volume group had greater increases in sarcoplasmic hypertrophy than the high-intensity group.
- The high-intensity group had greater increases in muscle strength than the high-volume group.
WEIGHT VS VOLUME: IS ONE BETTER FOR GAINING MUSCLE FASTER?
If there is ever a more controversial subject on muscle growth, it would have to be what is better for muscle growth? Heavy weight training or high-volume training. Heavy weight training involves using weights at 85% of a 1RM with few repetitions (i.e., 5 reps or less). High-volume exercise involves lighter weight (60-65% of a 1RM) with repetitions between 10-12.
HIGH VOLUME WORKOUT LIKE ARNOLD OR HIGH INTENSITY TRAINING LIKE RONNIE
If you read the message boards, someone will say, “Ronnie Coleman had the greatest physique of all time, and he trained with heavy weights!” They will usually drop a line in the same sentence about the thickness of Dorian Yates being attributed to heavy weight training. On the other hand, Arnold Schwarzenegger and many other world-class bodybuilders have used high-volume training. There are plenty of bodybuilders that have trained with high-volume training to build impressive physiques. The great Sergio Olivia was known for his high-volume workouts, which helped him build an incredible physique. Much like keto vs. high carbs for weight loss, there is an intense debate about which training style is best.
HIGH VOLUME WORKOUTS CAN WORKOUT…UP TO A CERTAIN POINT
Previous research has shown that volume is correlated with muscle growth up to a certain point; after that, the more sets you perform can cause decreases in muscle size. When volume is standardized between protocols, muscle growth is equal whether you train with heavier and lower reps or higher reps and moderate weights. If you train with heavier weights, it’s very difficult to increase volume because of the excessive fatigue with high-intensity exercise. Volume is the total workload performed, which is sets x reps x weight.
Most people increase volume by adding sets, but you can also increase volume by increasing the weight. Researchers compared muscle strength and size to a high-volume vs. high-intensity protocol, which increased each week’s total workload. The researchers had the heavy weight group increase the weight by 2.5% each week, while the volume group increased the sets. See the chart below: