Volume Training, Old Method New Age

Blow it up with this modern-day twist on a timeless classic



The fIrst secret is that there really are no secrets. In fact, since volume training has been around for decades, if anything, the folks who walk the walk should provide all the testimonial needed. But for those of you who need a little more convincing, here are a few things that point to volume training as being superior for increasing true muscle size.

■ In a recent study published in the Journal of Strength and Conditioning Research, investigators found that a multi-set training protocol increased both muscle crosssectional area (the size of the muscle) and overall strength when compared to that of a lower volume protocol.

■ Several other studies, both newer and older, have confrmed that volume, whether by increased set number or total time under tension, has produced superior strength and size gains to that of either traditional or reduced volume training.

But, before we just push the volume button and go to work, a shout-out for the low-volume, accentuated eccentric method and the going-to-failure method is deserved. Of course, as prudent scientists of the iron game, we can conclude that increasing volume, emphasizing negatives, and taking sets deeper and further into exhaustion, combined with a higher volume protocol, should take muscle size to a new level. So our secret to this program is to steal from the weak and add to the strong. We will do it all. 

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