Weightlifting is one of the best ways to get the best gains and get your body in shape. High volume is a type of weightlifting training that means more sets and reps.
The primary aim of high volume training is to cut body fat and focus on building muscle. That is especially true for large muscle groups, such as your glutes.
If you want to know more about high volume training, keep on reading.
What Does High Volume Mean In Gym?
High volume means more sets and reps while you are lifting weights at the gym. By increasing the number of reps, you’re increasing the volume of the exercise, which puts more stress on the muscles. In the long run, it will enable you to lose fat, build muscle, and have a high threshold for lactic acid.
As you accumulate many reps over the workout, you will increase the volume higher than your standard workload. Doing this will allow you to build more muscle.
For example, a standard high volume training set includes 15 to 20 reps of three or four sets. On the other hand, the standard rep range is usually 8 to 12 reps.
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Does High Volume Training Help Build Mass?
Yes, high volume training will help you build mass in your body. However, the key is to feed your body with adequate fuel for this purpose.
Nutrition is one of the most important things that should complement your high volume training plan. For example, a great way to build mass is to indulge in post-workout carbohydrates to help recover and replenish your muscles.
Each meal should include a healthy source of carbohydrates. These include mixed vegetables, sweet potatoes, and much more.
Of course, you must also add protein to each meal, such as chicken breast. As you complement your high volume training with the right nutrition, you will experience gains in no time.
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What Is The Science Behind High Volume Training?
It is important to know how high volume training works. The science behind this training is that limited oxygen levels create the build-up of lactic acid in the muscle cell due to high exertion throughout the high volume workout.
The working muscles create energy through glucose with a process known as glycolysis. In this process, the glucose is broken down into pyruvate, which is broken down even further for more energy.
However, if the oxygen is limited, your body will convert pyruvate into lactate. This will allow for glucose breakdown and ensure that energy production is continued.
The muscle cells that are working can continue such energy production at a high rate between one and three minutes. During this time, the lactate can accumulate to a high level.
Even during rest days, you should still participate in other recreational activities to keep your muscles moving. These include pilates, walks, swimming, yoga, and much more.
As you start high volume training with the right nutrition and rest days, you will get the body of your dreams in no time.
Austin is the author of loveatfirstfit.com and a personal trainer with extensive knowledge in nutrition. Austin is passionate about helping others to find a suitable healthy lifestyle and feel good about themselves. Austin’s goal is to help people push their limits and achieve their physical performance.