The Truth About High Intensity Training Versus Volume Training

Published: 16th February 2012
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If you have even a passing interest in the topic of High Intensity Training Versus Volume Training, then you should take a look at the following information. This enlightening article presents some of the latest news on the subject of High Intensity Training Versus Volume Training.



Knowledge can give you a real advantage. To make sure you're fully informed about High Intensity Training Versus Volume Training, keep reading.

There are lots of different training methodologies out there with new ones popping up all the time-most of these are just "flashes in the pan." Guys are all over the top of them one week and on to something else the next. High Intensity Training (HIT) and Volume Training have both been around for a although though and neither of them is a flash in the pan. Each has lots of followers and both camps seem to be pleased with the results they get. What's the difference between the two? Is one improved than the other? how about we take a closer look and you can decide for you.

High Intensity Training (HIT).

has been around since the 1970s. There are lots of variations but overall, the underlying premise of HIT is that weightlifting sessions should be brief, intense and infrequent-basically, it is low volume/high intensity. Followers of HIT think that this is the most effective way to stimulate gains in both muscle strength and size. From that perspective HIT clears sense since gains in size and strength are the result of the body's reaction to the "stress" of lifting weights.

In the original incarnation of HIT, one high-intensity set done to failure for each body part was all that was needed. Each training session would typically be an all body exercises done three times a week. Later, as people began to experiment with the routine, it became more common to do three sets of each exercise (body part) to failure, breaking the sessions into upper body/lower body or some similar combination.

In all versions of HIT though, there are some essential underlying principles that remain constant. These include:

1) each workout has to be intense;
2) each set is performed until failure;
3) each exercises should be more challenging than the previous one;
4) proper form is essential-each rep is performed in a deliberate, controlled manner;
5) training sessions should be less than one hour;
6) for each body part, perform from 1-3 sets and no more; and
7) rest is important-don't train more than 2-3 times per week.

With Volume Training (VT).

the intensiveness is of course of on volume-not just in the figure of sets performed, but also in the number of training sessions per week. With HIT, you're only doing from 1-3 sets per exercise/body part but in contrast, if you're doing VT, you might be doing from a low of 12 to a high of 24, 30 sets ore even out more, per body part. Also, with VT workouts are more frequent-up to 5 or 6 days per week.

There are new differences between the two as well. For example, unlike the slow, controlled movements of HIT, Volume Training movements tend to be explosive, incorporating both slow and fast movements, depending on the exercise. Also, since you're doing more reps (higher volume), the weight load in VT is going to be lower than in HIT. Lastly, because of the higher number of reps, VT more of a "pump" than you'll realize with HIT.

So given the data above, is one of these routines better than the other? The correct answer is that "it depends," and that's not a cop-out answer. First of all, it depends in part, on your body type. Ectomorphs tend to respond improved to VT amended than HIT. Ectomorphs are thin, light-framed and sometimes have long limbs. For these guys, it takes longer to gain muscle than for your average mesomorph, who usually has a more rectangular frame with more muscle mass. A lot of ectomorphs very need the longer workouts and higher reps to stimulate muscle growth. Conversely, for most mesomorphs, a HIT routine is usually going to result in greater gains.

a few other factors that can influence your favorite of routines include skill level, weight training goals (do you want to get big or just tone up?), the amount of time your body needs to recover and how sometimes you're able to exercises.

It's also important to note that the key to long-term gains in bodybuilding is remembering that no single routine will consistently work for anyone. Once the muscles become accustomed to a routine, it's time to mix things up and try something new. So if you have done a 12-week cycle of VT, you could switch it up with a HIT cycle or vice versa. The bottom line is that both of these routines come up winners-it's what you make of either one of them that's going to make the difference.


The day will come when you can use something you read about here to have a beneficial impact. Then you'll be glad you took the time to learn more about High Intensity Training Versus Volume Training.


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