Almost every bodybuilder can imagine something under the term volume training. Volume training is still the most widely used training method for building muscles today. The aim of volume training is to be seen as a muscle that is irritated to the greatest possible extent and an optimal stimulation of muscle growth. The duration of the training is a maximum of 1.5 hours and reaches the highest intensity.
High number of sets in volume training
In the context of volume training, the number of sets is set relatively high in contrast to other types of training. Very often up to 30 sets are performed per muscle group, sometimes more. Differences are made between small and large muscle groups.
Count among the small muscle groups
Nine to 14 sentences are performed here.
The major muscle groups are
associated. These are processed with 20 to 30 sentences each.
Based on the very high number of sentences, the intensity is between 70 and 80%. There is a moderate increase from sentence to sentence, with the last sentence getting the best possible result.
Due to the high volume, the muscles experience a heavy filling with blood. Blood is responsible for a better transport of nutrients and thus for an improved growth of the muscles.
Recovery after volume training
The recovery phase after volume training is particularly important for building muscle. For the regeneration of the muscles between seven to ten days are required per muscle group. A diet rich in carbohydrates and proteins is also crucial for this. At least 4.5 g per kg body weight of carbohydrates and 2.5 g per kg body weight of proteins should be consumed daily. At best, this amount is consumed in five to seven meals spread over the day.
Training plan for volume training
|Tag||exercise||Muscle group||Number of sentences||Repetitions|
|1||Tight bench press||chest||5||10 to 12|
|KH bench press||chest||5||10 to 12|
|LH bench press||chest||5||10 to 12|
|Negative bench press||chest||5||10 to 12|
|Dips reserve with weight||Trizeps||5||10 to 12|
|Push triceps behind your head||Trizeps||5||10 to 12|
|2||KH shoulder press||Shoulders||5||10 to 12|
|KH lateral raise one-armed||Shoulders||5||10 to 12|
|KH Lateral raise bent forward on the cable pull||Shoulders||5||10 to 12|
|LH neck press||Shoulders||5||10 to 12|
|3||Lunges||legs||5||10 to 12|
|Squats||legs||5||10 to 12|
|Leg bend one-legged||legs||5||10 to 12|
|Extend leg one leg||legs||5||10 to 12|
|Raise your calves with one leg||legs||5||10 to 12|
|Lift leg while hanging with weights||belly||5||10 to 12|
|KH concentration curls||biceps||5||10 to 12|
|LH Curls||biceps||5||10 to 12|
|Rotator||belly||5||10 to 12|
|4||Lift leg while hanging with weights||belly||5||10 to 12|
|Extend legs vertically||belly||5||10 to 12|
|KH rows bent forward||move||5||10 to 12|
|Lat pulldown to the neck||move||5||10 to 12|
|Lat pulldown to the chest||move||5||10 to 12|
|Back stretching on the device with weights||move||5||10 to 12|
|T-barbell row||move||5||10 to 12|