High Volume Workout: Six-Day Routine for Max Muscle Growth

Fact: If you happen to want your muscles to grow, you gotta increase the training volume. That is one in every of the few things in bodybuilding that we’re almost certain about. Increasing the amount ultimately increases the quantity of stress placed on a muscle to trigger muscle growth.

The questions are: This text goes to try to answer those, backed by research.

Further, we’re going to put out a high-volume workout routine which you can use to trigger maximal muscle growth. Warning: It is a hardcore plan!

What Causes Muscle Growth:

Before we delve into the workout, let’s first lay down some baseline knowledge on the role training volume plays in muscle growth. Understanding this relationship will help make sense of our training and why you might wish to use a high-volume workout program. 

Sports researchers have studied this topic for quite some time. A typical person will just assume the entire thing is pretty easy and doubtless isn’t even aware of the very fact we still aren’t 100% sure.

Nonetheless, throughout this time, many theories have been proposed to clarify muscle growth, some roughly accepted. Among the more common theories have been muscle damage, metabolic damage, and mechanical tension. 

We once believed that muscle growth was because of “muscle damage” and you most likely still hear this today. Nonetheless, we all know this isn’t the case¹, at the very least to the degree we thought. It probably does play a small role or a synergistic role however it’s not crucial.

As a substitute of those three suggestions, researchers have discovered that the more likely primary mechanism is mechanical tension. But that will change in the longer term with further research.

Nonetheless, none of this really makes an enormous difference since all three suggestions are simply possible mechanisms. No matter which is the first mechanism, we’re near positive (as much as we might be) that increasing volume is the first variable we are able to control that affects muscle growth. 

Give it some thought like this: Let’s say you’re talking about what makes a automobile go faster. Some people may say the standard of the gas, the engine, profile of the automobile or the load of the automobile. All of those can affect the speed, but at the top of the day, you go faster by pressing down on the pedal more! 

Pressing down on the pedal is like increasing the amount! While there are another things happening for muscle growth to occur, increasing volume triggers all of it. This is sensible if mechanical tension is the first mechanism as more volume ultimately increases the overall amount of tension placed on the muscle.

What Is Volume?

So what’s volume? By “volume”, we’re talking about training volume. That is the quantity of labor you place on a selected muscle. There are two ways we discuss volume. 

The primary is the overall amount of weight. That is calculated by adding up the overall amount of reps multiplied by the load. For instance, when you performed 3 sets of 10 reps pressing 100lbs, the overall volume could be 3,000lbs. We use this idea to measure a rise in volume on a weekly basis.

Now the second method has turn out to be the popular measuring system when talking about how much volume you perform through the week. That’s, counting total working sets. By working sets, we mean the sets you perform with prescribed load and approaches failure.

More Volume Equals More Muscle Hypertrophy:

As mentioned above, the connection between muscle growth and volume is some of the studied topics in bodybuilding and some of the supported.

For example the importance, we are able to take a look at a study by Brad Schoenfeld². He took two groups of men and had them follow the strength training program aside from the load used. One group did a powerlifting rep scheme and performed 7 sets of three reps. The opposite group used a typical bodybuilding rep scheme and did the identical exercises using 3 sets of 10 reps. Nonetheless, the overall volume was equal. 

After 8 weeks, each groups saw similar increases in muscle growth! This occurred despite the fact that the 2 groups used different loads, rest times, and total training time. Nonetheless, the amount was the identical, leading to similar growth. This has also been proven in a big meta-analysis of 21 studies³.

We could go on and on with studies and meta-analysis but when you need to increase muscle mass, increase total training volume.

What Is High Volume?

So we talked concerning the importance of accelerating volume over time, but how much volume do you have to do in a single session? Or per week?

Good query. In point of fact, every plan requires increasing the amount over time. Due to this fact, once we use the term “high volume” to check with a training plan, we’re talking concerning the amount of volume placed on a muscle through the week. 

Understanding the lower and upper thresholds of volume gives us a way of control over our workouts. It is not about doing as much as we are able to, but about finding the best balance for our bodies. 

So, with that said, the bottom variety of sets you should use to see growth is pretty low. Some studies show that as little as weekly working sets can be enough to stimulate growth over time. That is great for minimalists but not those trying to pack kilos.

Research has shown that 20 working sets per muscle group per week must be the maximal limit for most individuals⁴. We use “most individuals” and “should” as many personal variables change this. Some people can handle more, while others should do way less.

Nonetheless, bear in mind that is “weekly sets”. When taking a look at a per session, the upper limit is about 10 sets. This implies when you train a muscle twice per week with 10 sets, you’ll hit that weekly 20 working sets. 

Now, a “high volume workout” can mean much more. With some saying anywhere between 22-28 sets per muscle group per week. That is what we’ll be working with. 

Note: If you happen to’re newer to very high volume training, you might wish to knock a set off just a few of the exercises and see the way you adapt. You may then all the time add a set later. 

Advantages Of A High Volume Workout:

Using a high-volume workout has many advantages. Listed here are some reasons you might wish to try one. 

1. Construct Muscle

Probably the most obvious profit is that you simply’ll construct muscle using high volume as long as your nutrition and recovery are on point. That is going to be the principal reason most individuals wish to run this program. 

Now you don’t have to run a high-volume workout program to placed on mass. There’s a dose response with the minimum threshold being very low at just 2-4 working sets per week depending on specific variables.

Nonetheless, more is healthier. Due to this fact, the principal reason you’d run a high-volume workout is to maximise muscle growth.

2. Use a Wider Variety Of Exercises

Since you could have more sets to make use of, this can allow more exercises. This may mean a very recent exercise or a variation. For instance, let’s take a look at the cable fly for the chest. As a substitute of just performing these at a neutral level, you may perform 2 sets at neutral, 2 on the decline, and a couple of at an incline. 

This is essential as we now know that muscles don’t experience uniform growth with a single exercise. A muscle consists of diverse muscle fibers which can be all attached at different places. As well as, some muscles have different heads with different attachments and lay at different angles. Because of this some muscle fibers can be stressed greater than others during a single movement.

You should use quite a few exercises to maximise growth by hitting a muscle at different angles with different movement patterns. Quite a few studies have taken this theory and proven it’s effective! 

This 2021 study had two groups of men follow a 9-week training plan using a 3-day training split⁵. One group used a single exercise to coach a muscle group, while one other group used three exercises, but the overall working sets were equal. At the top of the study, the group using a single exercise saw increased growth in a selected location on the muscle. As compared, the multi-exercise group saw fuller growth on multiple measured sites!

3. Improve Conditioning

Doing this much work won’t only increase your muscle mass but in addition improve your overall conditioning. Conditioning refers back to the body’s ability to perform more work at higher intensities without fatiguing. It has advantages that reach farther than simply that workout.

Higher conditioning will improve your performance and permit a greater workload. This can be very helpful as you train because it would allow a greater workload and reduce fatigue. You’ll also get better higher, allowing improved workouts. 

Variables Of A High-Volume Workout

A high-volume muscle mass workout can be much like some other training program for constructing muscle. There are also a few things which can be more unique to high-volume training. Listed here are some primary things you’ll want to learn about this program. 

a. Lower Strength Volume

You’ll wish to lower the quantity of strength training with heavy sets (85% 1RM or greater). Using these heavier loads can greatly increase the quantity of fatigue placed on a muscle, not to say stress on the joints.

As you’ll be using very high volume, you could have a whole lot of work to do, and beating yourself up with a bunch of heavy loads doesn’t help. To be clear, we at SET FOR SET love strength training and feel it must be a component of everyone’s training.

Nonetheless, when running this high-volume workout plan, it’s going to be minimized. Well, at the very least in proportion. 

b. You Need Time

One thing we should always note is that you simply’ll need time to run this program. Training with this many sets will obviously require beyond regular time within the gym.

That is somewhat connected to the limited strength training we discussed above. Strength training generally requires at the very least 2:00 rest between each set, which might further increase the time you would like within the gym.

c. Train Each Muscle Twice A Week

To higher help handle the heavy load, you’ll train each muscle group twice per week. Training a muscle twice per week is the final advice given for many training plans. Nonetheless, with this high-volume workout, it’s much more vital. 

Are you able to imagine training a muscle with 25 sets in a single session? You’re just going to be going through the motions halfway through! Due to this fact, you’ll divide your total weekly volume into two sessions. You may learn more about why hitting each muscle group twice per week is best here.

The High Volume Workout Routine

We’re now going to put out this system. It is a 6-day high-volume workout that utilizes a modified push-pull-legs split. The first difference is that you simply’ll train “arms” with the back, which really just means you’ll add isolated triceps work. Apart from that, you’ll train each muscle group twice per week, and every day will vary.

The routine repeats every 8 days (rest day after every 3 consecutive training days). 

1. Chest & Shoulders #1
2. Legs #1
3. Back & Arms #1
4. Rest
5. Chest & Shoulders #2
6. Legs #2
7. Back & Arms #2
8. Rest

Note for workouts below: Exercises with matching asterisk (*, **, or ***) must be performed together, either a superset or tri-set.

Day 1) Chest And Shoulders #1:

Day 2) Legs #1:

Day 3) Back And Arms #1:

Day 4) Energetic Rest

Day 5) Chest And Shoulders #2:

Day 6) Legs #2:

Day 7) Back And Arms #2:

Day 8) Rest

Progressing On A High Volume Program

You’re going to progress on this program just like several other program. As you see, lots of the exercises have a variety of exercises. You’ll progressively increase the reps and cargo time beyond regulation as needed. Just remember to bring each set and push it so that you simply approach failure.

How Long Should You Run It?

This may rely on the person but you must aim for six weeks after which assess how you are feeling. You’ll then have 3 options:

• Chances are you’ll feel good so you possibly can proceed as normal. If needed, you may take a mini-deload week when you needed.
• Chances are you’ll feel pretty good but feel like fatigue is build up. You’ll definitely wish to take a deload week to completely get better. Drop the masses by 40-50% for per week.
• If after 6 weeks you are feeling you would like a break, then you definately can simply start a recent program.

Who Should Use This High-Volume Workout?

High-volume training is certainly not for everybody and never for beginners. You must have a minimum of 12 months of coaching and have some experience with higher amounts of volume (16-20 sets per muscle group).

In actual fact, we’d even say anyone who remains to be making progress doesn’t need to make use of this. It’s a “if it’s not broke, don’t fix it” thing. If you happen to’re in your current program and still getting good results, there’s no have to jump into an ultra-high volume training plan. 

If you happen to’ve been training for some time and things have gotten stagnant, this program could also be for you.

Keep in mind that high volume isn’t required for muscle growth so long as you increase it weekly so don’t push it unless you could have loads of experience. 

Nutrition For A High-Volume Workout

Eat. That’s your tip. If you happen to run this program, you gotta eat.

If you happen to’re going to run a high-volume workout, you must capitalize in your work and optimize your gains. This doesn’t mean you must run a grimy bulk and placed on kilos of fat, but you must definitely be in a caloric surplus. You’re going to be putting in a whole lot of work, so eat accordingly to get the very best results. 

Not only do you would like the nutrients to construct muscle, but you’ll be putting a whole lot of stress in your entire body. You furthermore mght need the calories to stop fatigue and fuel your workouts. A high-volume workout is simply value it when you’re training with intensity. Going through the motions is just wasting time. 

You must aim to get in a 300-500 caloric surplus. Nonetheless, you might wish to lean towards the upper end because of the additional volume. In the case of your macros, you possibly can follow your typical bodybuilding numbers, including;

• Protein-1.6-2.2g/kg
• Fat- 30% total calories
• Carbs- Fill in the remainder 

Rest And Recovery

Running this high-volume workout isn’t any joke. You may’t half-ass it, meaning you’ll want to take all the pieces seriously, especially your rest and recovery. Obviously, that is all the time vital, however it’s crucial here because of all of the work.. Getting the right amount of sleep while running this program could make or break your success.

Make certain you get 7-9 hours each night. As well as, don’t be afraid to take a 20-minute nap through the day when you need it. Consider that Lee Haney, 8-time Mr. Olympia winner, was well-known for taking a 30-60 minute nap day by day!

High Volume Training: Final Say

High volume training might be very rewarding. So long as you are eating properly and getting rest, you’re definitely going to see great growth! Plus, when you switch back to “normal volume”, it’s going to feel crazy easy! If you happen to’re searching for a change, or a challenge, do this high-volume training out!

References:

1. Damas, F., Libardi, C. A., & Ugrinowitsch, C. (2017). The event of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis. European Journal of Applied Physiology, 118(3), 485–500. https://doi.org/10.1007/s00421-017-3792-9
2. Schoenfeld, B. J., Ratamess, N. A., Peterson, M. D., Contreras, B., Sonmez, G. T., & Alvar, B. A. (2014). Effects of Different Volume-Equated Resistance Training Loading Strategies on Muscular Adaptations in Well-Trained Men. Journal of Strength and Conditioning Research, 28(10), 2909–2918. https://doi.org/10.1519/jsc.0000000000000480
3. Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training. Journal of Strength and Conditioning Research, 31(12), 3508–3523. https://doi.org/10.1519/jsc.0000000000002200
4. Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A scientific review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197
5. ‌Costa, B. D. de V., Kassiano, W., Nunes, J. P., Kunevaliki, G., Castro-E-Souza, P., Rodacki, A., Cyrino, L. T., Cyrino, E. S., & Fortes, L. de S. (2021). Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy? International Journal of Sports Medicine, 42(09), 803–811. https://doi.org/10.1055/a-1308-3674