So who does low volume here?

[tom10]

I know this board is an advocate of high volume and it truly works wonders for people. For me it only works for certain body parts as weird as that sounds so I just do a low volume routine so certain parts don't grow faster than others.

I don't care what kind of training you do (ex. DC, 5x5, GVT, or even just a basic weightlifting routine). I just want to see who actually does low volume on this board.

[DirtbagDan]

I'm a low volumer.

[maverickBU]

mostly low volume, but often i will include higher volume, low rep work for practical power and endurance. For example, the other day I supersetted bench press singles with 5 bodyweight pullups. I took 30 seconds rest between each superset and did 20 sets.

[lifting4life]

I'm low volume (H.I.T.) 2 workouts per week lasting 20 minutes each = 40min total per week

[tom10]

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I'm low volume (H.I.T.) 2 workouts per week lasting 20 minutes each = 40min total per week

[/ QUOTE ]

That's one of my favorite things about low volume. I do ONE working set per muscle (except legs in which I do 2 haha). I have a 2 way split too instead of 4 or 5 way split like most high volume routines.

Another thing is that a lot of people cannot grow with high volume training (aka hard gainer). Low volume is something that can give people with crappy genetics a chance to get big.

Most people won't do it though because they're not getting a massive pump and aren't sore for 5 days after a workout (I am though). My new training partner is NEVER sore after a workout and he's gone from a 130lb bench and 175lb squat to a 290lb bench and 450lb squat in 19 months. He's managed to put 6 inches on his arms in that time but I'm not sure about his legs. He's NEVER sore after a workout. Progressive overload is the key.

I challenge you guys who are having trouble growing to start up a 5x5 routine or something of the sort for 6 months and see how much bigger and stronger you will get. Trust me, you WILL be bigger and stronger with programs like Bill Starr's 5x5 or Mark Rippetoe's Starting Strength.

I think Dzoni, Dirtbagdan, and myself are fairly knowledgable about low volume training. If any of you guys have any questions about low volume feel free to post or pm me. I'm sure they wouldn't mind either.

[Delz]

Low volume [img]/forum/images/graemlins/cool.gif[/img]

[thirsty_shepard]

I'm not really sure where the line for low volume and high volume separate. Can you help with this?

[tom10]

Basically, imo, it's not so much the amount of sets but the goal of your training.

In high volume training you're aiming to absolutely destroy your muscle. There is no set amount of sets here. Basically you do set after set, exercise after exercise until you are blown up with blood and you can't use the body part being used hardly at all.

Low volume on the other hand is focused on using just one or a couple of different exercises per body part. In my experience, at most two exercises per body part. The goal instead of trying to destroy your muscles and just simply fill them up with blood is to beat your previous weight. You want to come in and either increase in weight or increase the amount of reps with the weight you used last time. This is what is called progressive overload. Progressive overload is the heart and sole of every low volume routine (that I can think of at least).

[thirsty_shepard]

So is high volume more for size and low volume more for strength and power?

[Vamoose]

it might help if you define what you believe to be the low / high volume divider. i think what seperates the two is the philosophy of training.

as for me i usually stick to 3 sets for each lift and 2-4 lifts. i will use a volume approach and increase my working sets from 3-5 (or more) in a step progression.