Get Ripped with This High Volume Training Plan

Volume training, depending on the level, is used by athletes and bodybuilders alike, albeit using different structures in terms of the programmes they follow. A high volume programme allows the trainee to both increase muscle and lose fat, as well as to adapt to a high lactic acid threshold.

The Science Behind High Volume Training

4-Week High Volume Training Plan

• 3 = Lowering Phase for 3 seconds
• 0 = No pause
• 1 = Returning to start position
• 0 = No pause

Training Frequency

Day 1:Chest and BackDay 2: LegsDay 3: Shoulders and ArmsDay 4: RestRepeat

However, if your goal is to lose body fat and gain muscle mass, a high volume training plan could be utilised effectively every 4-6 weeks depending on how well you adapt to your plan. Due to risks such as repetitive strain injury and joint pain (similarly to when you follow the same plan for a prolonged period of time) it becomes ineffective. You shouldn’t continually do a high volume programme for 52 weeks of the year.

To make your plan effective, you could complete a 4-week very high volume training plan, followed by a de-load week, where you can increase the weight, decrease the reps and sets and increase the rest in your workout, and decrease the frequency of your training throughout that particular week. Adding in recreational activities such as long walks, massage, yoga and pilates are also advised in this week due to their ability to decrease the cortisol exposure on the body. Following this week, a phase of strength-based training can be used for around 4 weeks for you to then work your way back into a high volume plan.

Nutrition for High Volume Training

I recommend using maltodextrin or dextrose in your whey protein shake immediately post-workout and, around an hour later, using a source of carbohydrates in a meal (for example chicken breast with sweet potato and mixed veggies).

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