A high volume workout plan is what you need when you want to increase the repetitions and performance you want to do. But if you’re going to complicate your exercise, you may want to change the way of your lifting.
High volume workout plan and intensity, when combined, can deliver the same results. The outcomes will be the same in your muscle growth, and you can see the actual difference.
Though they have the same results, a high volume workout plan has a difference with the intensity of your exercise.
What are the differences – high volume versus intensity?
Of course, any exercise that you will do in perfect routine, it will improve your fitness, endurance, muscle mass, and strength at any levels.
So how will you measure the volume in your workout plan? To measure the volume, you can have it by knowing the hours and minutes you start doing your training. For instance, if you do circuits and intervals, it will involve both duration and reps, which result from increasing of volume.
On the other hand, the intensity is measured through your lifting. Also, it involves the pace you perform the exercise. Some exercises with intense routines are running and swimming.
How can you tell a high volume workout plan?
Basically, measuring how intense is your exercise is easy to do, especially when you do it with your muscle. But the actual fitness level is based on multiple factors. For instance, your heart and lung response will tell you if you have a high volume workout plan.
What are the high volume workout plans?
By doing high volume workout plan, your heart will beat a high rate than usual. In this mode, your body tends to burn more fats and increase your metabolism. If you are consistent with this state, you will eventually lose weight in just a few weeks of doing high volume workout plan. So think of what it can do to your body in a month?
So how this works?
Each workout comes with different phasing and target muscles. The secret to performing even the high volume workout plan is to follow the four elements of training strictly.
The four elements are identifying how long you lower the weights; the duration you pause for breathing; how long it takes to lift the load; and your final pause when the pressure is on your top.
These elements will need the practice to perform well and avoid any mistakes that will harm your muscles.
Then it will be wise to have some exercises that will enhance your high volume workout plan.
This high volume workout plan should do with 8 sets and reps plus 60 seconds rest.
- Lie flat on the bend holding a barbell with your hands slightly wider than shoulder-width apart.
- Brace your core and lower the bar towards your chest.
- Then press it back up to the start.
This high volume workout plan should be done with 8 sets and repetitions plus 60 seconds rest.
- Make your arms straight then hold parallel bars.
- Keep your chest up and bend your elbows to lower your body as far as your shoulders allow.
- Then press your back to return in your starting position carefully.
Incline Dumbbell Press
Unlike the previous workout, you will perform this workout with 3 sets, 12 repetitions and 60 seconds rest.
- Lie on an incline bench while holding a dumbbell with each hand at your side.
- Then press the weights up until your arms are straightened.
- After that, lower them back to the start under control.
Incline Dumbbell Flye
To perform this workout, you will need to finish the 3 sets and 12 repetitions with 60 seconds rest.
- Holding a dumbbell in each of your hand above your face, stay your back on an incline bench.
- Make sure your palms are facing with a slight bend in your elbows.
- Then lower them to your sides and bring them back to the top.
Let us stick with 3 sets, 12 repetitions plus 60 seconds of rest to perform this high volume workout plan correctly.
- Stand tall holding dumbbells over your head with both hands and your arms straight.
- Then keep your chest up, lower the weights behind your head, then raise your back to the start.
This high volume workout plan contributes to your back muscles. With 8 sets, 8 repetitions and 60 seconds rest, you can do this right.
- Hold a pull-up bar with an overhand grip.
- Make sure your hands are shoulder-width apart.
- Brace your core before pulling yourself up until your chin is over the bar.
- Then lower your arms until it is straight again.
Complete the 8 sets, 8 repetitions with rest of 60 seconds to feel the effect of this high volume workout plan.
- Hold the barbell with an overhand grip, placing outside your legs.
- Then bend your knees slightly a while bracing your core.
- Pull up the bar and lead your elbows.
- After that, lower it back to the start.
For your legs and abs, you will need a high volume workout plan. And to perform the back squat, you will need to complete the 8 sets, 8 repetitions with 60 seconds rest.
- Stand tall with a bar across the back of your shoulders.
- Keep your chest up and core braces while doing squat down.
- Then, drive back up through your heels and return to the start.
Perform this workout with 8 sets, 8 repetitions plus 60 seconds rest.
- Your starting position is standing tall and holding a light barbell across the back of your shoulders.
- Make sure your feet are shoulder-width apart.
- Then make sure you bend forward with your core braced. Make this post slowly from the hips, allowing your hamstrings but not past horizontal.
- You can now start from the beginning.
This high volume workout plan needs to have 3 sets only, but the repetitions will be 8-12 while making a rest for 60 seconds.
- Sit up with your upper back on a bench.
- Then hold a barbell across the tops of your thighs.
- Make sure you thrust your hips up and squeeze your glutes at the top.
- Return to have a rest.
To finish this squat without delay, complete the 3 sets with 8-12 repetitions. Then give yourself a rest for 60 seconds.
- Your starting position is holding a bar across the front of your shoulders with elbows up.
- Keep your core braced while doing a squat and driving your back up through your heels to return to the start.
High volume workout plan like barbell roll-out needs to have 4 sets, 6-12 repetitions with 90 seconds rest.
- Kneel on the floor holding a barbell with both hands.
- Then roll the bar forward while lowering your torso.
- Keep your core braces and your ab muscles to return to the start.
Now let’s Move on to your shoulders, the overhead press will need 8 sets and repetitions with 60 seconds rest.
- Holding a bar in front of your neck with your hands is your starting position.
- But in this position, your hands should be, more extensive than your shoulder-width apart.
- Then keep your chest up, and your core braced.
- Press the bar overhead until your arms are straight.
- After that, lower it sand you can start from the beginning.
This high volume workout plan for your shoulders needs to complete 8 sets and repetitions with 60 seconds rest.
- Stand tall in front of the barbell while resting on safety bars at knee height.
- Then bend and grasp the bar with an overhand grip.
- Stand up until your back is straight again.
- Make sure you squeeze your shoulder blades together at the top.
What can we say?
Indeed, high volume workout plan is a useful exercise routine if you want to build your muscles to be stronger. Also, this workout plan is more efficient if you will perform with the intensive method.
But before trying the high volume workout plan, it will be wiser if you will start doing the exercises for beginners. At first, the changes will not be visible yet, but as you exercise over time, you can see the build-up of your muscles.