Training volume is another one of the training variables that can be manipulated to avoid adaptation. Volume is a principle aimed directly at the number of sets and repetitions you complete during a training session. There are generally two schools of thought on this issue and we will examine both of them during out discussion.

Appropriate Repetiton Range

One way that the training volume principle has been utilized is sticking to a set number of repetitions depending upon your goal. The belief is that between 1 and 5 repetitions is for strength gain. If you stick between 6 and 8 repetitions, that is best for strength and a little hypertrophy. By going between 8 and 12 repetitions you are focused more on hypertrophy, but a little bit of strength. Finally, if going between 13 and 20 repetitions you are mainly focused on endurance with a small amount of hypertrophy.

What people tend to do with their training volume is change between the various repetition ranges at certain times of their training cycles. This keeps the body guessing and is a hugely beneficial way to use the training volume variable to keep your body guessing.

High Intensity Training (HIT)

HIT training is another way that the volume principle is utilized. It is pretty controversial, but from personal experience, I can tell you it works.

HIT devotees generally do one set of an exercise and they take it to failure. Beware as this is commonly misconstrued as one set per body part and that is not true. This training volume principle is based on the idea that you need to recover in order to grow. By hitting the muscles with one set per exercise (taken to complete failure) you are not digging as deep a hole for your muscles to climb out of as you would with the repetition range concept of training volume, so you are able to recover and train each muscle group more frequently.

The HIT approach seems to work strictly because of recovery. This training volume principle works your entire body hard 3 times per week (maximum). While it seems counter-intuitive the more you learn about training, it is a great principle. It also gets you out of the gym faster and new research is showing that shorter workouts are better.

Conclusion

You should utilize both training volume approaches in your training. Utilize the Experiment of One to get your body fine tuned. Can you tell us how you are currently manipulating the training volume variable to maximize your training results? Leave us a comment below.

Related Posts:

• Elements of Training: Intensity
• Elements of Training: Introduction
• How to Take Intensity to a New Level
• The Elements of Training: Progression
• How to Maximize Your Workouts

I wonder what would happen to the world of fitness if people were willing to hep others? What would happen if there were people at every gym who kept an eye out for bad form and corrected it for you? What if gyms had their staff walk the floor and actually answer questions? Do you think your progress would get better? Do you think you'd deal with less injuries?

I can tell you from personal experience, that a place like this exists. Yes, there is a gym where you are more than just a number in their system. There is a gym where you can ask questions and get a detailed answer. There is a gym that has people who will help you learn to squat or deadlift and they won't expect you to do personal training in order to receive that help. There is a gym where they provide a learning experience rather than just collect your dues.

I am sure you are wondering where this gym is. Finding a gym like this is a goldmine and something everyone who is serious about their training wants to do. Before I reveal the name and location of this gym, I want to talk more about the programs they have going on.

At this gym, there is a giant whiteboard with a bunch of “teams” listed. Yes, the list includes “Strongman”, “Powerlifting”, “Bodybuilding”, “Cross-fit”, etc. Members are encouraged to add themselves to one of the “teams”. Why? These teams meet on certain days during the week to workout together! They help each other out by encouraging one another to have an intense workout. They become friends based upon their shared goals.

I define innovation as “giving people something they didn't know they needed” and that's exactly what this gym does on a regular basis. They come up with innovative ways to train. They come up with innovative ways to use the equipment. They provide innovative events that create a learning environment.

Alright, so it is time to reveal where this gym is located. The gym I am referring to is Metroflex Gym in Long Beach, California. The two guys who own the place, Eddie Avakoff and Chris Albert, are very passionate about the fitness lifestyle. Let me tell you about my experience with these two guys.

Upon my first trip into the gym when it opened, I was greeted by first name by Chris. He and I had exchanged a few emails prior to the gym opening and so he knew exactly who I was. The next time I was in the gym I met Eddie. He spent 30 minutes chatting with my son and I about the unique ways in which we could use the equipment to get a different kind of workout. He talked to my son about the importance of eating right and even showed him a bunch of small books he had on the subject.

After some time, I approached Chris about some issues I was having. He agreed to help me out and his fee was extremely reasonable. What I noticed more than the low fee was the detailed nature Chris brought to the problem (my nutrition). In addition, the follow through was tremendous. He has me check in with him 3 times a week. He is always asking how my energy is. He is truly concerned with the results I get.

These guys are the real deal. The pricing of the membership is cheap. You owe it yourself to look these guys up. All contact information is located at http://metroflexlbc.com.

Related Posts:

• What Makes You Tick?
• Do Personal Trainers Make a Difference?
• How to Inspire Others
• How I Made it to the Contest Stage
• How to Maximize Your Workouts