Volume training
From a volume of training is often used in weight training and bodybuilding spoken. The basic idea of this form of training is that you load each muscle to be trained with several exercises and with several sets (series) per exercise. This often causes what is known as “muscle burning”, which many bodybuilders see as an important stimulus for building muscle. Such a workout rarely lasts more than 90 minutes. This form of training is the best known and most often performed form of training in bodybuilding.
The counterpart of this type of training is a training with intensity techniques, such as High Intensity Training (e.g. Heavy Duty by Mike Mentzer ), which is much shorter (much less "volume") and fewer sets at a higher intensity and thus higher stress central nervous system includes.
“Volume” is not an exactly defined term in exercise science. There one would rather speak of the extent of exposure.
With a so-called split training (the different muscle groups are trained on different days), a training session often lasts around 60 to 90 minutes. It is then assumed that the combination between the training stimulus and the hormone release (e.g. testosterone ) is optimal.
literature
- Mike Mentzer, Peter Wünsche: Heavy Duty. E. log. Attitude to muscle building. ABM-Fitness- und Kraftsport-Verlag, Munich 1979.
- Robert Heiduk, Peter Preuß: Comparison of the effects of strength training with low versus high volume on muscle hypertrophy and maximum strength in advanced male fitness athletes. GRIN Verlag, Munich 2007, ISBN 978-3-638-72755-6 .