Hello,

I was just going to ask all of you, what type of training you prefer, the higher volume (more reps/sets), or the higher intensity (less sets/reps). I have noticed most people on this forum, and through the Body Muscle Journal, follow the higher volume training protocol.

Now to start the discussion. Why do you prefer volume traing over higher intensity training? Or the other way around.

Do you think you can have BOTH high volume, and high intensity?

What are your experiences with each, or what have yo experienced when switching from one to the other?


I myself have experienced more growth after switching from a high volume program (footbal training) to a higher intensity program (Max-OT). This could be due to just shocking my system, but so far my gains have not ceased, and my strength and size continues to move up steadily. I usually do 2 sets each exercise, at most 3, and sometimes as little as 1. I stick to 4-6 reps usually (except for abs and calves) using the heaviest weight possible. I'll spare you the details, as I am sure you have heard it all before.

Well, share your stuff!

I used to train that way all the time. No more than about 6-8 reps on all exercises, except abs. Now I am doing more reps, more drop sets, and more super sets to break myself from the same old - same old. I've been hitting different programs (mostly on advice from Jeremiah) basically because I am trying to shake things up - stimulate the muscle, train in a way I have never trained before and get more density.

Up until the last 8-9 months, I never followed a specific program - other than "I think I will do some preachers today..."

That being said, it's hard for me to compare things. When I was doing the lower reps, I was about 270lbs at about 19.5% BF. Today I am 207 and getting ready for my 2nd show. I think there are benefits to both kinds of training and in an effort to keep the muscle stimulated, I think they should both be used at some point during training.

The key is to define "intensity" in the gym. I define it as the magnitude of applied effort to a task. With this said, high volume and high intensity CAN be achieved together.

For example in the summertime, I have two squat routines. One is 10 sets of 10 reps at the same weight with a minute of rest in between. The other is 5 sets of 20 reps increasing the weight each set. Squats performed in these ways can be highly intense regardless of weight. Less sets or reps does not constitute high intensity. So yes, you can achieve high intensity AND high volume.

As for my workouts in the Summer, I usually stick with high intensity/high volume (but not many different exercises per workout). My summer workouts (especially legs) generally complement the training I do at the track. I run wind sprints and do the Serrano MAC cardio routines. They work really well together because of the increased oxygen uptake. When Winter arrives, I usually back way off HITT (sprinting outside is not feasible) and my decreased oxygen uptake makes it more difficult to do high rep training, therefore my reps come down and I train moreless for strength.

Note : I still do some HITT on cardio machines, but the oxygen uptake benefit received vs sprinting outside (for me) in the summer is not even close.

I don't do bodybuilding shows anymore but my training routine stems from the fact that I build in the Winter and "try to see" what I have gained in the Summer.