When training sports athletes, I generally put them into two modes of training depending on what part of the season they\u2019re in. For off-season the trend is toward high volume, low intensity shifting to low volume, high intensity during the season. The same principle works whether you\u2019re a bodybuilder, ball player, or other athlete; it even works for the average fitness buff.<\/p>\n

Let\u2019s concentrate on high volume training, which you should do every once in awhile because it will shock your system and generally help you overcome a plateau.
\nHigh volume training is a style of training that involves working out for extended periods of time, performing a high number of reps and sets, or both. As an example, you may perform 10 sets of 10 reps for a particular exercise, 8 sets of 8 reps, etc. Generally, a high-volume workout is associated with a bodybuilding split routine, but full-body workouts also can be high volume.<\/p>\n

For bodybuilders, this style of training began back in the day as it were with Arnold Schwarzenegger, Reg Park, Franco Columbo and others. While there are some that minimize this type of training, like all other training regimens, there is a place for it and, it works well.<\/p>\n

It is common during high-volume workouts for a strong athlete to lift 70,000 pounds or more in one workout session. Even during the old days Arnold Schwarzenegger\u2019s routine evolved into a system where muscle groups were worked 3 times per week in which he would lift about 90 sets of each major muscle group per week. Talk about no pain, no gain.<\/p>\n

To this day, high-volume training resembles what Arnold did. But, just like Arnold, it is not a program that you stay on week after week. Try it for a couple of weeks and move onto other regimens.<\/p>\n

Generally, high-volume training is broken into two part: time and sets. A high-volume regimen requires about 120 minutes of workout time not including rest. Thus, when you go to the gym it\u2019s about a 1.5-2 hour process. In terms of sets, a high-volume workout is about 20-30 sets per body part.<\/p>\n

The reason you do not wish to do high-volume training all the time is because once you surpass about an hour of workout time, you can begin to cannibalize muscle mass, which is why this type of training is not good for natural bodybuilders or athletes long-term and exactly why you do it only for 1-2 weeks to shock your system. And again, as stated above, move on to other regimens. If you are a beginner, I would discourage you from using high-volume unless you have near perfect technique. It takes discipline and persistence. Done correctly, a high-volume daily workout regimen is exhausting. Besides, you should remember that the initial shock that comes from undertaking a weight training routine, and the resulting anabolic boost, outweighs the limitations of the training system.<\/p>\n

For my clients and athletes, I limit the rest period between sets to maximize time efficiency, which shortens the workout and makes high-volume training more viable for training for longer periods if you wish.<\/p>\n

Before you begin a high-volume routine, let\u2019s set a few basic rules. When we talk volume and intensity in strength training, \u201cvolume\u201d refers to how many reps or sets are performed, and “intensity” indicates how the weight load, i.e., the greater the weight the more the intensity. This also can be expressed as a relative percentage of your maximum capability. For example, if you can do only one repetition at 300 pounds, then 150 pounds represents 50% of your one-rep maximum (1RM).<\/p>\n

Thus, it stands to reason that when you perform 10 sets of 10 reps for any body part that the weight you\u2019ll be lifting is much less than you may under normal circumstances. Warm up first with each body part then, start with about 30-40 percent of your maximum weight load(s).<\/p>\n

As a rule of thumb following is my definition in terms of sets\/reps for use during high-volume training.<\/p>\n

Very-high volume: 36-plus sets
\nHigh volume: 25 to 35 sets
\nMedium volume: 12 to 24 sets
\nLow volume: 4-10 sets<\/p>\n

Also, I typically have my athletes, bodybuilders, and other use the greater number of sets\/reps for the smaller muscles. As an example, a bicep curl may be done 10-12 sets for 20-12 reps while a leg workout would be 8 sets of 8 reps. However, there is no magic number; you can work any body part for the highest reps\/sets. It\u2019s really about being smart and listening to and feeling your body.<\/p>\n

In a very real sense, you\u2019re doing a trade-off between neural and metabolic process in the body depending on which type of workout you perform. Further, I\u2019m not a believer in the \u2018one set to failure\u2019 methods since I train competitive athletes and special operations groups in military fitness in addition to the average person or bodybuilder, you need to simply perform, all the time, not some of the time.<\/p>\n

Briefly, no one type of training works for you all the time thus, you need to mix it up. So, let\u2019s give you a routine for two weeks that\u2019ll push you. Afterward, go back to your other regimen(s).<\/p>\n

Letting the scientist come out in me, I do not believe in reducing periodization, which has been around the bodybuilding and athletics scene for about 20 years. I\u2019ve found through constant monitoring of athletes that alternating periodization generally works better and research from Europe and Russia confirms that or, their research supports my own experiences in this area. Thus, do not do linear, but alternating periodization, if you work with periodized programs, which many have no idea what they are or how to design them.<\/p>\n

Alternating periodization in high-volume workouts would look something like the following:<\/p>\n

Sets per Workout; Reps per Workout; Week(s) of Workout (respectively)
\n20-25; 12-15; 1-3;
\n10-15; 6-8; 4-6;
\n15-20; 10-12; 7-9;
\n10-12; 5-10; 10-12;<\/p>\n

As you can see, periodized workouts have rest built into them. Also, count only the work sets in the total, not warm-up sets.<\/p>\n

Now that you are ready, the short program below (designed from our \u2018my workout\u2019 program on the homepage, is only for two weeks and thus, not long enough to appear as the alternating periodization schedule above. Also, no cardio, weak area, or other exercises were added. However, you can see that you\u2019ll need to eat your Wheaties. Enjoy.<\/p>\n

Week: 1 Day: Mon<\/strong>
\nWarmup Exercises<\/strong><\/span> – 3 sets for 8 reps per exercise unless otherwise noted.
\nIn-Place Squats (no wt.)
\nGlute Ham Raises
\nJump Rope (2 min. x 3)<\/p>\n

Core Exercises<\/strong><\/span>; Reps per Set
\nHigh Pulley Curls; 12\/ 12\/ 12\/ 10\/
\nSeated Dumbbell Triceps Extensions; 12\/ 10\/ 10\/ 10\/ 10\/
\nClose_Grip Bench Press; 12\/ 12\/ 12\/ 10\/ 10\/
\nIncline Press; 15\/ 10\/ 10\/ 10\/ 10\/ 10\/
\nDumbbell Flys; 10\/ 10\/ 10\/ 10\/
\nStanding Leg Curls; 12\/ 12\/ 12\/ 12\/ 12\/ 15\/
\nMachine Adductions; 15\/ 12\/ 12\/ 10\/<\/p>\n

Warm-Down Exercises<\/strong><\/span>
\nDumbbell Slings 3 sets X 7 reps
\nBicycle Crunches 3 sets X 8 reps
\nLunges 3 sets X 9 reps<\/p>\n

Week: 1 Day: Tue<\/strong>
\nWarmup Exercises<\/span><\/strong> – 3 sets for 8 reps per exercise unless otherwise noted
\nIn-Place Squats (no wt.)
\nToe Touches
\nJogging (5 min.)<\/p>\n

Core Exercises<\/span><\/strong>; Reps per Set
\nClose-Grip Lat Pulldowns; 15\/ 15\/ 15\/ 12\/
\nDeadlifts; 12\/ 12\/ 12\/ 12\/ 12\/ 10\/
\nT-Bar Rows; 12\/ 10\/ 10\/ 10\/ 10\/ 10\/
\nBridging; 12\/ 10\/ 10\/ 10\/ 10\/ 10\/
\nSeated Press (bar behind neck); 12\/ 12\/ 10\/ 10\/ 10\/
\nBent-Over Lateral Raises; 12\/ 12\/ 12\/ 12\/
\nOne-Arm Dumbbell Press; 15\/ 15\/ 12\/ 12\/ 12\/ 12\/<\/p>\n

Warm-Down Exercises<\/strong><\/span>
\nMountain Climbers (1 min.)
\nBroomstick Twists 3 sets X 8 reps
\nFront Split Stretch 3 sets X 12 seconds<\/p>\n

Week: 1 Day: Wed <\/strong>
\nWarmup Exercises<\/strong><\/span> – 3 sets for 8 reps per exercise unless otherwise noted
\nSplit Squats
\nGlute Ham Raises
\nDumbbell Slings<\/p>\n

Core Exercises<\/span><\/strong>; Reps per Set
\nOne-Arm Dumbbell Tri Extensions; 15\/ 15\/ 15\/ 12\/ 12\/ 12\/
\nHigh Pulley Curls; 12\/ 12\/ 12\/ 12\/
\nDumbbell Flys; 15\/ 12\/ 12\/ 12\/
\nBarbell Pullovers; 15\/ 12\/ 12\/ 12\/ 10\/
\nIncline Press; 12\/ 12\/ 12\/ 12\/ 12\/ 12\/
\nSeated Barbell Calf Raises; 12\/ 10\/ 10\/ 10\/ 10\/ 10\/
\nOne-Leg Toe Raises; 12\/ 12\/ 12\/ 12\/<\/p>\n

Warm-Down Exercises<\/strong><\/span>
\nDumbbell Slings 3 sets X 7 reps
\nBroomstick Twists 3 sets X 9 reps
\nFront Split Stretch 3 sets X 12 seconds<\/p>\n

Week: 1 Day: Thu<\/strong>
\nWarmup Exercises<\/span> <\/strong>– 3 sets for 8 reps per exercise unless otherwise noted
\nStanding Leg Curl
\nGlute Ham Raises
\nDumbbell Slings<\/p>\n

Core Exercises<\/span><\/strong>; Reps per Set
\nTriceps Extensions; 15\/ 15\/ 15\/ 12\/ 12\/
\nSeated EZ-Bar Triceps Extensions; 12\/ 12\/ 12\/ 12\/
\nPreacher Curls; 15\/ 15\/ 15\/ 12\/ 12\/
\nChin Ups; 12\/ 12\/ 8\/ 8\/ 8\/
\nSeated Barbell Calf Raises; 15\/ 15\/ 15\/ 12\/ 12\/
\nHack Squats; 12\/ 12\/ 12\/ 10\/ 10\/
\nAngled Leg Press; 12\/ 12\/ 12\/ 12\/ 10\/
\nFront Press; 12\/ 10\/ 10\/ 10\/ 12\/ 12\/
\nNautilus Lateral Raises; 12\/ 12\/ 12\/ 12\/ 12\/ 12\/
\nBent-Over Lateral Raises; 12\/ 12\/ 8\/ 8\/<\/p>\n

Warm-Down Exercises<\/strong><\/span>
\nMountain Climbers (1 min.)
\nStep Ups (no wt.) 3 sets X 9 reps
\nRelaxation (any type) 3 sets X 12 seconds<\/p>\n

Week: 1 Day: Fri <\/strong>
\nWarmup Exercises<\/strong><\/span> – 3 sets for 8 reps per exercise unless otherwise noted
\nFront Dynamic Kicks
\nSit Ups
\nBiking (5 min.)<\/p>\n

Core Exercises<\/span><\/strong>; Reps per Set
\nHyperextension; 12\/ 12\/ 12\/ 12\/ 12\/
\nDumbbell Bench Press; 15\/ 15\/ 12\/ 12\/ 12\/
\nDecline Press; 12\/ 12\/ 12\/ 12\/ 12\/ 10\/
\nDumbbell Pullovers; 10\/ 10\/ 10\/ 10\/ 10\/
\nLow Pulley Bent-Over Lat Raises; 12\/ 12\/ 12\/ 12\/
\nLateral Raises; 10\/ 10\/ 12\/ 12\/ 12\/<\/p>\n

Warm-Down Exercises<\/strong><\/span>
\nChin Ups 3 sets X 7 reps
\nToe Touches 3 sets X 9 reps
\nFront Split Stretch 3 sets X 10 seconds<\/p>\n

Week: 2 Day: Mon<\/strong>
\nWarmup Exercises<\/strong><\/span> – 3 sets for 8 reps per exercise unless otherwise noted
\nSplit Squat Jumps
\nSit Ups
\nPull Ups<\/p>\n

Core Exercises<\/span><\/strong>; Reps per Set
\nTriceps Extensions; 15\/ 15\/ 12\/ 12\/
\nThree Part Curls; (21s) 12\/ 12\/ 12\/ 10\/ 8\/ 8\/
\nPushdowns; 15\/ 12\/ 12\/ 12\/ 12\/
\nIncline Dumbbell Press; 12\/ 12\/ 12\/ 12\/ 12\/
\nCable Crossover; Flys 12 sets for 12 reps each
\nDumbbell; Flys 12\/ 12\/ 12\/ 12\/
\nHack Squats; 12\/ 12\/ 8\/ 8\/
\nMachine Adductions; 12\/ 12\/ 12\/ 12\/ 12\/ 12\/<\/p>\n

Warm-Down Exercises<\/span> <\/strong>
\nSwim
\nBroomstick Twists 3 sets X 8 reps
\nSide-to-Side Stretch 3 sets X 12 seconds<\/p>\n

Week: 2 Day: Tue<\/strong>
\nWarmup Exercises<\/span><\/strong> – 3 sets for 8 reps per exercise unless otherwise noted
\nSide Dynamic Kicks
\nRoman Chair Side Bends
\nWalking (5 min.)<\/p>\n

Core Exercises<\/span><\/strong>; Reps per Set
\nStiff-Legged Deadlifts; 12\/ 10\/ 10\/ 10\/
\nSumo Deadlifts; 12\/ 12\/ 12\/ 12\/
\nCable Back Kicks; 15\/ 12\/ 12\/ 12\/ 12\/ 12\/
\nFloor Hip Extensions (Kick Backs); 12\/ 12\/ 12\/ 12\/ 12\/
\nStanding Machine Hip Abductions; 15\/ 15\/ 12\/ 12\/ 12\/
\nHammer Lifts; 12\/ 12\/ 12\/ 12\/<\/p>\n

Warm-Down Exercises<\/strong><\/span>
\nMountain Climbers (1 min.)
\nHyperextensions 3 sets X 9 reps
\nLunges 3 sets X 8 reps<\/p>\n

Week: 2 Day: Wed <\/strong>
\nWarmup Exercises<\/strong><\/span> – 3 sets for 8 reps per exercise unless otherwise noted
\nStanding Long Jumps
\nStep Ups
\nJogging (5 min.)<\/p>\n

Core Exercises<\/span><\/strong>; Reps per Set
\nReverse Pushdowns; 15\/ 15\/ 15\/ 12\/ 12\/ 12\/
\nHigh Pulley Curls; 15\/ 15\/ 15\/ 15\/ 15\/
\nBarbell Pullovers; 12\/ 12\/ 12\/ 12\/ 12\/ 12\/
\nDumbbell Pullovers; 12\/ 12\/ 12\/ 12\/ 12\/
\nDumbbell Flys; 12\/ 12\/ 12\/ 12\/ 8\/
\nCable Adductions; 15\/ 12\/ 12\/ 12\/
\nLeg Extensions; 12\/ 12\/ 12\/ 12\/
\nSeated Leg Curls; 12\/ 15\/ 15\/ 15\/ 12\/ 12\/<\/p>\n

Warm-Down Exercises<\/span><\/strong>
\nShoulder Flexors 3 sets X 10 reps
\nStep Ups (no wt.) 3 sets X 9 reps
\nRelaxation (any type) 3 sets X 12 seconds<\/p>\n

Week: 2 Day: Thu <\/strong>
\nWarmup Exercises<\/span><\/strong> – 3 sets for 8 reps per exercise unless otherwise noted
\nIn-Place Squats (no wt.)
\nRussian Twists
\nReverse Pec Deck<\/p>\n

Core Exercises<\/span><\/strong>; Reps per Set
\nLow Pulley Curls; 12\/ 12\/ 12\/ 12\/
\nThree Part Curls; (21s) 12\/ 12\/ 12\/ 12\/
\nTriceps Dips; 12\/ 15\/ 15\/ 15\/ 12\/ 12\/
\nOne-Arm Dumbbell Rows; 12\/ 12\/ 12\/ 12\/ 12\/ 12\/
\nDumbbell Shrugs; 12\/ 12\/ 12\/ 12\/ 12\/
\nSeated Pulley Rows; 12\/ 12\/ 12\/ 12\/ 12\/ 12\/
\nStanding Leg Curls; 15\/ 12\/ 12\/ 10\/ 10\/ 10\/
\nLying Leg Curls; 12\/ 10\/ 10\/ 10\/ 10\/ 10\/
\nOne-Arm Dumbbell Press; 12\/ 12\/ 12\/ 12\/ 12\/
\nBent-Over Lateral Raises; 15\/ 12\/ 12\/ 12\/ 12\/
\nNautilus Lateral Raises; 15\/ 12\/ 12\/ 12\/<\/p>\n

Warm-Down Exercises<\/span> <\/strong>
\nShoulder Flexors 3 sets X 7 reps
\nSit Ups 3 sets X 8 reps
\nChin Up Hangs 3 sets X 10 seconds<\/p>\n

Week: 2 Day: Fri <\/strong>
\nWarmup Exercises<\/span><\/strong> – 3 sets for 8 reps per exercise unless otherwise noted
\nHeight Jumps
\nDumbbell Side Bends
\nDumbbell Slings<\/p>\n

Core Exercises<\/span><\/strong>; Reps per Set
\nHyperextension; 12\/ 10\/ 10\/ 10\/ 10\/ 10\/
\nSumo Deadlifts; 12\/ 12\/ 12\/ 12\/ 12\/
\nBarbell Pullovers; 15\/ 15\/ 15\/ 12\/ 12\/ 12\/
\nClose_Grip Bench Press; 12\/ 12\/ 12\/ 12\/ 12\/
\nLow Pulley Lateral Raises; 15\/ 15\/ 12\/ 12\/
\nBarbell Front Raises; 15\/ 12\/ 12\/ 12\/ 12\/ 12\/<\/p>\n

Warm-Down Exercises<\/span> <\/strong>
\nWalking (5 min.)
\nToe Touches 3 sets X 9 reps
\nWalking Lunge Stretch 3 sets X 12 seconds<\/p>\n","protected":false},"excerpt":{"rendered":"

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