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.