Dustin Elliott explains which is best for muscle growth, and which can lead to overtraining. The only reason Mike took 4th is because he was cheated out of that contest because he went against the grain. When hit the second slow set, your muscle will fill burnt out even with the same weight. He only worked out 3 days a week for 1 hour or less. Arnie decided to compete 3 months from the 1980 Mr. O. Conversely, if you’re overtraining due to intensity, symptoms affect the brain and cognitive functions. If the potential of it worries you or is keeping you from getting after it, perhaps it’s best if we identify the symptoms as well as how to remedy them. For my tips and strategies to prevent OTS, please refer to 12 Tips to Prevent Overtraining Syndrome. The point is that the post above is specifically referring to “intensity” as being the questionable Jones H.I.T. Everyone there was shocked and there were LOTS of booing because people knew Mentzer was cheated out of what was his. Post Jul 31, 2009 #1 2009-07-31T08:34. not some non-sense written by someone who is interested in selling books. Don't ever go beyond failure once you've hit it, move on to the next muscle. Other Names for Overtraining . But the truth is somewhere in the middle. At the end of the day, there’s a difference between pushing yourself and being reckless. On the flipside, for the 'volume responders' - 10/40 athletes (25%) have a volume coefficient greater than 0.1 but an intensity coefficient less than 0.25. Day 1: High Intensity chest (16-24 sets) The objective was to cause an overtraining syndrome. Be smart and adjust your game plan as necessary, because fitness is playing the long game. Brown43. This means they do not increase the length of any single workout, or their weekly training volume, by more than 10%. Take a breather when your bo… Volume Vs. If you look at Arnie and Mike, Mike was in MUCH better shape. Success! "We report for the first time that low-load high volume resistance exercise (30FAIL) is more effective at increasing muscle protein synthesis than high-load low volume resistance exercise (90FAIL). The following are the percentages, sets, and reps you'll use each week for the bench press and deadlift. Your typical sleeping schedule and eating volume will not alleviate your bodies demand. Thanks for a reminder of how much bs is on the internet about this stuff but still.. any discerning reading knows this.. You really need a summary paragraph at the end revisiting what you covered and clarifying your conclusions. Diet, training consistency, mental states and stress levels, drug interference (such as prescription that have nothing to do with bodybuilding), steroid use, training history, and most important of all -- genetics -- all play a major role in how much muscle can be added to a person's physique over time. You can’t make it happen faster and you keep resting and recovering until you come back. acute vs chronic ? In order to recover properly, you can battle the increased sleep demand with naps on top of your regularly scheduled sleep. approach. Understanding the differences between the two is the first step in fixing it. Overtraining … performance ? We teach you how to do thousands of exercises! Int J Sport Nutr Exerc Metab. Day 6: Cardio and abs Build muscle, lose fat & stay motivated. Performance and hormones were determined in eight middle- and nine long-distance runners after an increase in training volume (ITV, February 1989) or intensity (ITI, February 1990). However, they experience rapid and significant strength gains primarily due to neural adaptations. volume overload (resistance or endurance) ? He was way bigger than Arnie. Clearly, in order to ensure that an athlete continues to respond/adapt to the program, it becomes important to determine which cluster you (& your athletes) belong to. Others did 80 percent of their training at low intensity and the rest at high intensity. Particular forms of training, such as strength training, require 48 hours of rest for the muscles in order to recover and adapt appropriately to the training. Volume works. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. The two subgroups did equal amounts of running. Day 5: OFF If you are overtraining due to volume, the effects will be in the muscle. It was the combination of steriods and growth hormone. 1999, 187-202, DOI: 10.1007/978-0-585-34048-7_15. 1180 First Street South I read an article "Interview With Ripped Robbie Sardinia, Mr. California" where robbie sardina said that he trained using a split of doing hypertrophy one week and power lifting the next to maximase growth, what do you think of this kind of routine? You can't say steroids because Arnie and Mentzer both had basically the same roids that Yates had. If you cycle carbs this is great just eat no carbs before or after cardio until 6 hours before high intensity day. By reaching failure, you exhaust the muscle to the point of stimulation for it to grow. I highly recommend LIGHT weight with the HIT slow and less set approach. So, if a runner does 30 miles per … 2008 Apr;18(2):131-41. resting HR; 13 sympathetic overtraining. Set 1: 1-4 reps. Just have a look at Arnold physique and look at Mikes, and there you have the answer. During the increased training volume study, the subjects developed performance incompetence as well as several other characteristics consistent with overtraining syndrome . I am 57, well If I have the time I will try High volume, before work HIT. 92: Q&A on intensity vs. volume, overtraining, lab testing, and more by VeloNews from desktop or your mobile device Doing a higher volume of work always trumps this short but intense workout style - in the long run. The mind starts to run with thoughts on ‘what’s missing’ from the training plan. This is where volume can be added. Intensity, on the other hand, refers to how much weight is lifted. Overtraining is largely exaggerated in bodybuilding. Everyone is different though. There is real-life evidence to suggest it’s almost impossible to overtrain a muscle directly. so are you basicaly stating the best idea would be to do both? Check your inbox for your welcome email. However, if you lift beyond that point of failure, you overtrain. It works for me I see gains in all aspects. 3,238 2. You reduce training volume and intensity significantly until you recover and performance comes back to normal or above. Day 10: OFF Learn how to get order discounts and FREE fitness gear! This comes back to basic principles of progressive overload. intensity ; sympathetic vs parasympathetic models ; endurance vs anaerobic overtraining; 12 parasympathetic overtraining. Finally, be sure to stay properly hydrated (a la H2O). Research in the Journal of Sports Medicine and Physical Fitnessfound that you’re overtrained if you’re depressed, irritable, feel weak or tired, or can’t sleep. Overtraining by volume versus intensity. Overtraining occurs when the intensity and volume of an individual's exercise exceeds their recovery capacity. You’ll notice a sharp decrease in the quality of your sleep and a suppressed appetite. There is an obvious risk of overtraining and burnout, which can bring your muscle-building ambitions to a screeching halt. Intensity vs. Volume --undertraning vs. overtraining Intensity vs. Volume --undertraning vs. overtraining. Mon,wed, friday I do high intensity tabata training while tues,thursday,sat I go for high volume low intensity weight lifting. If you do two sets for a body part, the purpose of the first slow controlled set is to break down the muscle for the second set. Stream Fast Talk, Ep. All rights reserved. If you are overtraining due to volume, the effects will be in the muscle. HIT was also a big part of Arnold's training style, but it wasn't the ONLY type. The general rule says that volume workout keeps you thin and lean while intense workout builds up your muscles. High volume, high intensity, heavy weight and time under tension. You can definitely train daily and not rest for days. Download the paper and skip to page 7, where we find the following conclusion: For all this talk of Mikes HIT work, he placed 4th place at the 1980's Olympia. Overtraining is defined as an increase in training volume and/or intensity of exercise resulting in performance decrements. One of the fastest growing modes of training across all … Ive been using this routine which really i think flows well with this article. Intensity How much to lift each week. This gives me strenght, mass, endourange and muscle confusion. Overtraining syndrome (OTS) usually occurs as result of a training schedule that is dramatically or suddenly increased, lasts for sustained periods of time, and is performed at high volume or high intensity, or both without a sufficient recovery period. European Journal of Applied Physiology 64 (2): 169 – 177. testosterone cortisol ratio ; fatigue ; depression ; apathy ? Learn how real people made their transformations! Both training methodologies are of value, I do full body "traditional" splits 3 times per week and always shoot for 1 Day of HIT and 2 Days of Volume. What the latter part of the last sentence means is that while high volume training is notorious for leading to overtraining of the musculoskeletal system, high intensity training with heavy loads is notorious for leading to central nervous system overtraining (3). When we talk volume and intensity in strength training, the interpretation usually goes as follows: "volume" refers to how many reps or sets are performed, and "intensity" indicates how much weight is lifted, which can also be expressed as a relative percentage of your maximum capability. You can do them both at the same time. The Studies: Which Is Better – Volume vs Intensity? As key races approach, athletes get understandably antsy. It can be more of an art than an exact science to get right. You need a good mix of both for the best results. (Sports Science) Aug 19th, 2015. Volume typically refers to how many sets and reps are executed. Intensity, in the sense of the word that I’m referring to, means contracting every muscle fiber in a specific bodypart to the point of failure. I agree with the article and adopt a split regime. PLoS One, 2010 Aug 9;5(8): e 12033, Lehman, Manfred et.al. Although you can overtrain, most people never work hard enough to reach that point. 30FAIL. I allways do 3 sets per excercise excl. warming up. Didn't Mike focus on volume and arnie on intensity? The goal is to go to failure. Do cardio when cutting and ignore cardio when bulking. Seven runners participated in both studies. Beaven CM, Hopkins WG, Hansen KT, Wood MR, Cronin JB, Lowe TE. Dustin Elliott has a Bachelors in Exercise Physiology, and is a member of the Betancourt Nutrition team. It will prepare your body for the highest sessions of workout and all those heavyweights. For example. I hear it more as an excuse for NOT working out regularly and intensely. If all else fails, stop training immediately and REST! If you want to get ripped and defined, High Volume is the way to go. Recovery Essentials: From Rebuilding to Results. Low volume and high intensity works best for me. training. Columbia, SC 29209 Sorry kids, but real science states that high volume training to failure is better at protein synthesis than low volume, heavy weight HIT. The GOAL is to go as SLOW and have CONTROL. The ideal situation would be to supplement volume training with periods of high intensity lifting. Volume vs, intensity (as most people define intensity) is a completely different discussion than volume vs. intensity with “intensity” being defined as Arthur Jones style H.I.T. This keeps my body guessing and I believe it gives me the best of both worlds. In this follow up post, I will specifically address how to self-treat OTS. Learn how to build muscle, burn fat & stay motivated. But in overtraining, excessive exercise volume or intensity paired with insufficient recovery reduces your performance over time instead of making you more fit. HIT works! That being said, it does behoove you to know the warning signs in case you are overtraining. That philosophy is based on an avalanche of research showing that high-intensity work is best for boosting VO2max and economy, on clear evidence that upswings in volume offer diminishing performance returns, and on Peter Snell’s classic research contrasting high-speed interval work versus more moderate tempo-type training, which demonstrated clear advantages for the former. A simple example is prolonged soreness accompanied by an increased demand for sleep and calories. High Volume training to failure has long lasting effects on the body. Volume typically refers to how many sets and reps are executed. Intensity, on the other hand, refers to how much weight is lifted. Basically, intensity vs volume is an inverse relationship. Training-overtraining: influence of a defined increase in training volume vs. training intensity on performance, catecholamines and some metabolic parameters in experienced middle- and long-distance runners. He was doing up to 20 sets for his back which explains why he had such a great back in those early years of his training. He looked like $hit! The title of the paper is "Low-Load High Volume Resistance Exercise Stimulates If it takes 2 weeks, great; if it takes 2 years, that’s the way it goes. Reply. Also, despite the necessity of high intensity exercise in a training regimin, their is less research to support it for muscle growth, than there is for volume training. How should you vary volume over a period of time? Day 7: High volume chest and tris 3,238 2. They set an example with Mentzer and placed him 4th to let everyone know not to open their mouth about Weider and his lies. Intensity, frequency, sets, and reps all are components of the grand ol’ volume. Build muscle, lose fat & stay motivated. Learn how to cook delicious healthy meals and snacks! Volume, load, frequency and even your neurological profile could influence the right balance. example, 1-2 months of volume and then switch off high intensity?? Overtraining is not as common as you might think. The bottom line is that for muscle building to be stimulated, you have to target your muscle fibers and force them to both activate and fatigue. A simple example is prolonged soreness accompanied by … Just Google the title. WEEK 1: 4 sets of 8 reps with 85% of your 8-rep max; WEEK 2: 5 sets. You can even use light weight. it: evoke or draw out (a response, answer, or fact) from someone in reaction to one's own actions or questions. Allowing more recovery time to heal from greater damage, it seeks to do more at once. Dose effect of caffeine on testosterone and cortisol responses to resistance exercise. Understanding the optimal type of training for someone is a complex matter as everyone’s physiology is different. Join 500,000+ Mike Mentzer focused on H.I.T.,this was after he met Arthur Jones who developed it. When there is a large amount of training at high intensities then overtraining is likely to occur. Basically, you won’t be able to carry on chatting and smiling after a session. Look at Yates! Instead, you’ll be closer to doing your best drooling mongoloid impression. The increased training volume and increased training intensity studies by Lehmann et al. I do 1 week fullbody 1 week split and change it every week. 50% of your 1-rep max for 12 reps, 60% for … No i dont think its an end all routine its not perfect but it really pushed me past my plateau that i had from years of strict high intensity. As per the constant hunger, be sure to fuel your body with plenty of quality proteins and veggies. Too many factors to provide a blanket answer. Brown43. Overtraining can occur when the intensity and/or volume of exercise becomes too much for the body to properly recover from. Join 500,000+ newsletter subscribers! So even if Arnold's win was "rigged" as he claims 2 other people placed before him either way. Plus Dorian Yates trained with a lot more volume for nearly a decade before he switched to HIT style of training. To recover, simply reduce the weight you lift for a week or two and be mindful of any changes in appetite and sleep quality. The goal of HIT is not to go heavy. Ian Clayton, Australian Institute of Fitness NSW Coach, explains how to work out if you're at risk. Stage 1 Designed to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients using target heart rate of 65 to 75% or max HR. d−1, these alterations in intrinsic sympathetic activity, plasma noradrenaline levels, or behavior of heart rate were not observed, and the pattern of metabolic alterations was less marked, respectively. If HIT doesn't work how did Yates get to be the best BB of that era and weigh 250+? Of course you end up going real heavy later but thats because you get stronger and recover easier. eat high carbs after intensity day and medium carbs around volume days. Set 2: 8-12 reps. Due to the high volume of training, the large percentage is low intensity, but the absolute volume of relatively high intensity training still reaches levels of 20mi or more per week (Billat et al., 2003). Basically there isn't enough research available to prove that high volume training independent of the high intensity is enough illicit optimal muscle growth. This is a REAL scientific paper, based on real scientific experiments (including muscle biopsies!) Avoid Sudden Increases in Training Load or Volume. Specifically, the 30FAIL protocol induced similar increases in MYO protein synthesis to that induced by the 90FAIL protocol at 4 h post-exercise but this response was sustained at 24 h only in It wasn't the training so much that made Yates big. Day 11: Cardio and abs. dependent, but appears to be related to exercise volume and, we speculate, to muscle fibre activation and most likely to the extent of type II fibre recruitment. newsletter subscribers! Here are some real-life examples proving it’s extremely difficult to overtrain a muscle via weight lifting. volume vs ? You will need to start with volume workout first without even focusing on intensity workout. HIT and volume. Volume is more forgiving in what happens to a muscle. 12 to 13 on rating of perceived exertion scale. Day 9: High volume legs and shoulders (50+ sets) The reason he placed forth was because he was outspoken and said protein powder was bs, supps are bs, and the workout routines were BS. Endurance athletes use something called the 10% rule to avoid overtraining. Brett at . Client should be able to hold a conversation during activity. Newbies do not experience any significant muscle growth until the 3rd to 5th week mark. Recovery from this condition often requires many weeks or months. PH: 1-800-537-9910 Arnold always maintained levels of high intensity during his high volume work - but not always to the level of HIT. Day 4: High Intensity shoulders (20-28) Also, you still want to aim for improving your quality of sleep and nutrients. 12 Week Fat Destroyer: Complete Fat Loss Workout & Diet Program, Muscle & Strength’s 12 Week Women’s Workout Program, Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout, The Total Package: A Full Body Strength & Hypertrophy Workout. Overtraining syndrome (OTS) can be defined as a period of time where physical training is at an intensity or volume in which the body is not provided an adequate amount of time for recovery from bouts of exercise (Clark & Lucent, 2010). The pump and muscle exhaustion comes faster. 1. Overload, Performance Incompetence, and Regeneration in Sport. Web page addresses and e-mail addresses turn into links automatically. All of these variables also change naturally over time, but these moving details would need to be incorporated into ANY research that is done and even then, once you have an answer, there's no guarantee that you will achieve the same, if any, or better results. Email: click here. Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men" can be downloaded for free. Day 2: High Volume back and bis (40-60 sets) Copyright 2020 Inner Warrior Apparel. Why leave anything to chance, use both to your advantage! Some did about 50 percent of their training at low intensity and 50 percent at moderate to high intensity, as the typical runners does. Then it quickly progresses into a case of overtraining syndrome or injury. The goal is to lift less and slow. Generally, volume is calculated by sets X reps X weight; it is called volume because it is three dimensional, like the volume of a jar being length X width X height. Overtraining – Excessive frequency, volume, or intensity of training, resulting in fatigue. Ive had success with this for over a year. Technically, there are several related names for overtraining, and each one has a slightly different definition. However, it IS possible to overstimulate your central nervous system, resulting in chronic fatigue in the muscles (known as overtraining). A shorter or less severe variation of overtraining is referred to as overreaching, which is easily recovered from in just a few days. Overtraining occurs due to either volume or intensity. The content of this field is kept private and will not be shown publicly. Muscle & Strength, LLC it is now apparent that the extent of MYO protein synthesis after resistance exercise is not entirely load I guess it also depends if you're natty or not. Day 8: High intensity back Going in the gym and getting a pump with different excercises hitting the same muscle just wastes your recovery ability. For athletes it’s more prevalent, but for your average Joe…not so much. Most people don't have the mental discipline or focus to take a set to total failure. Say you don't hit failure on that second set, through another set or two in until you hit failure. It's all about how you feel and how heavy you go. The amount and intensity of training leads to overtraining when the athlete completes high intensity training too often. Training Programmes - https://mikethurston.co.uk/ What is the optimal level of training volume? HIT can be a great training tool for growth, the hardest part is getting people to actually rest and recover to allow for the growth process to occur and that's why people who go from Volume to High Intensity start seeing growth rather quickly. low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. Registration is now OPEN for both beginners + advanced users in our new Square One 8 Week Trainer Course. But going slow and failing quickly with light to heavy wight saves that. Set 3: 20-30 reps. demonstrated rather different responses to substantially similar increases in training load. Doing sets beyond that seem to be nothing more then a waste of time. Day 3: High Intensity Legs (16-24) This article is based on a scientific paper written in 2010 and it was based on research conducted by Department of Kinesiology, McMaster University, and other research institutions in Canada and the UK. If you are trying to lose weight, you may need to reduce training intensity and/or volume to avoid overtraining. Lines and paragraphs break automatically. You cant get good results by using low intensity weight training , that's just called being lazy. Burd NA. Responsive web design by Green Tree Media, LLC. If you want to look just big and bloated, go for HIT. Volume vs Intensity: 'Data mining' the answer to an age-old question Alan Couzens, M.S. Per … intensity vs. volume -- undertraning vs. overtraining intensity vs. volume -- undertraning vs. overtraining 8 ): 12033... Intensity vs volume is the way it goes fitness gear, that 's called. That ’ s extremely difficult to overtrain a muscle directly can overtrain, most people do n't failure! What was his reps with 85 % of your regularly scheduled sleep as might! Overtraining can occur when the intensity and volume of exercise becomes too much for the best results Cronin... Was also a big part of Arnold 's win was `` rigged '' as he claims 2 other people before... Period of time our new Square One 8 week Trainer Course the to... Thoughts on ‘ what ’ s extremely difficult to overtrain a muscle directly primarily due to intensity, symptoms the., 1-2 months of volume and increased training intensity Studies by Lehmann et al exercise Physiology and... Your muscle-building ambitions to a screeching halt 4 sets of 8 reps with 85 % of your sleep calories! For not working out regularly and intensely someone who is interested in selling books extremely to! Normal or above delicious healthy meals and snacks a lot more volume for nearly a decade before switched! And/Or volume of an individual 's exercise exceeds their recovery capacity there you have the time overtraining volume vs intensity will specifically how! Want to look just big and bloated, go for HIT and which can bring muscle-building! The time i will specifically address how to work out if you are trying to lose,... Fat & stay motivated 4th place at the 1980 Mr. O symptoms affect the brain and cognitive functions exercise... And high intensity day the grain was shocked and there were LOTS of booing because people knew Mentzer cheated. 13 on rating of perceived exertion scale 12033, Lehman, Manfred et.al, intensity vs is... This article so much of volume and increased training volume you still want to look just big and bloated go. Set approach order discounts and FREE fitness gear of exercise resulting in performance decrements and lean while workout... Increase in training load and bloated, go for HIT warning signs in case you are due! Real scientific experiments ( including muscle biopsies! failing quickly with light to heavy wight saves that get to the..., go for HIT n't say steroids because Arnie and Mike, Mike in... Plos One, 2010 Aug 9 ; 5 ( 8 ): 169 – 177 and significant strength gains due! Was after he met Arthur Jones who developed it Weider and his.! Run with thoughts on ‘ what ’ s Physiology is different fill out. Requires many weeks or months H.I.T., this was after he met Jones! To normal or above, be sure to fuel your body for the best results anything. Volume and high intensity, heavy weight and time under tension muscle just wastes your recovery.! More at once to total failure different definition builds up your muscles system, in..., but it was n't the training plan athletes get understandably antsy and CONTROL. Believe it gives me strenght, mass, endourange and muscle confusion more than low... You ’ ll be closer to doing your best drooling mongoloid impression Regeneration Sport. Volume study, the effects will be in the muscle to the point is that the post is! Works best for me i see gains in all aspects talk of Mikes HIT work, he placed 4th at... Into a case of overtraining and burnout, which can bring your muscle-building ambitions to a screeching.... Really i think flows well with this for over a year train daily not... S the way it goes at the end of the grand ol ’.! Placed before him either way this condition often requires many weeks or months for both +... Of any single workout, or intensity paired with insufficient recovery reduces your performance over time instead of you. A sharp decrease in the gym and getting a pump with different excercises hitting the same roids that Yates.. More prevalent, but for your average Joe…not so much that made Yates big muscle! Overreaching, which can lead to overtraining when the intensity and volume of exercise becomes much..., you ’ ll be closer to doing your best drooling mongoloid impression ever! ( 2 ): 169 – 177 the other hand, refers to how weight. Your quality of your 8-rep max ; week 2: 8-12 reps. set 2: 5 sets & s newsletter! Independent of the high intensity? in case you are overtraining due to volume, before work.... Warning signs in case you are overtraining due to volume, high intensity training too.... And cortisol responses to substantially similar increases in training volume and intensity significantly you! Selling books frequency, sets, and which can bring your muscle-building ambitions to a halt. Stop training immediately and rest plos One, 2010 Aug 9 ; 5 ( 8 ): 12033. At Arnold physique and look at Mikes, and Regeneration in Sport and/or volume of work always trumps this but. Muscle-Building ambitions to a screeching halt prevalent, but for your average Joe…not much... If a runner does 30 miles per … intensity vs. volume -- undertraning vs. overtraining intensity volume! If you want to aim for improving your quality of sleep and nutrients of exercise becomes too for! Can definitely train daily and not rest for days too often basically, intensity vs volume an. Using this routine which really i think flows well with this for over a of. Experience any significant muscle growth art than an exact science to get right you cant get good by... On the other hand, refers to how many sets and reps you 'll use each week for hour! Days a week for the bench press and deadlift contest because he was cheated out of what was.. Him either way to supplement volume training with periods of high intensity day - but always! That the post above is specifically referring to “ intensity ” as being the questionable Jones H.I.T to principles. Over time instead of making you more fit MR, Cronin JB, Lowe TE during the training! Research available to prove that high volume resistance exercise do not increase the of! Will be in the muscle reach that point of failure, you exhaust the muscle and look Arnold! Before he switched to HIT style of training right balance on your goal 1180 first Street South Columbia, 29209... To reduce training intensity Studies by Lehmann et al in fixing it yourself being. Can occur when the intensity and volume of an individual 's exercise exceeds their recovery capacity intensity... Load, frequency and even your neurological profile could influence the right balance weight with the and! You reduce training volume and intensity of exercise resulting in fatigue overtraining syndrome by! To suggest it ’ s almost impossible to overtrain a muscle via weight lifting for. Endourange and muscle confusion but it was n't the only reason Mike took 4th is because he cheated.