Will high set volume training actually build muscle?

**Buck** · 08-11-2011 08:09 PM

So, I read this article on MP really recently:

Myprotein Community & Forums - Bulking Up Training - Animal Performance (APC) Ltd

I'd hit a bit of a plateau and decided to give this routine a go.

So far i've noticed a real difference, this routine is giving me a really good pump following workouts and i've been really impressed with the short-term results.

My question is, as far as training goes, with this routine will I actually continue to build size and mass, or is the pump only temporary?
Is it as effective as a 3-4 set 6-8 rep work-out (What i've stuck with fairly solidly for the past few years)?

Cheers in advance

**Dolphinski** · 08-11-2011 11:11 PM

According to some recent research high volume workouts are even better at building muscle than lower volume.

Saying that I've looked at that bulking routine and there's nothing particularly different about or even really all that high volume about it (other than the 8 sets of bench). I don't like that they have you doing a lot of heavy deads and square on the same day either.
If it's working for you though, all good.

**Dilen147** · 13-11-2011 10:22 AM

Muscle will grow when placed under sufficient stress and a systematic overload occurs. Volume is one way (the easiest way) of achieving this. Volume does not just mean doing 10 sets of the same exercise. It could mean doing 6/7 exercises of the same body part but 3 sets each. I alway do 12-15 sets for a body part sometimes more for a bigger bodypart such as back. It will and has proven to have gotten good results.
PS I only train a body part once a week. Don't try to do 2 volume workouts for the same body part in a week or you will overtrain.

**Buck** · 13-11-2011 12:12 PM

Hi guys, cheers for the replies, just a couple of further questions:

I agree w/ you Dolphinski about the deads and squats on the same day. Do you know/recommend any ohter high set volume routines?

Dilan, so you aim for 4-5 exercises per body part? what kind of rep range do you aim for?
cheers.

**Dolphinski** · 13-11-2011 12:31 PM

Quote

Originally Posted by Dilen147

Muscle will grow when placed under sufficient stress and a systematic overload occurs. Volume is one way (the easiest way) of achieving this. Volume does not just mean doing 10 sets of the same exercise. It could mean doing 6/7 exercises of the same body part but 3 sets each. I alway do 12-15 sets for a body part sometimes more for a bigger bodypart such as back. It will and has proven to have gotten good results.
PS I only train a body part once a week. Don't try to do 2 volume workouts for the same body part in a week or you will overtrain.

Sorry Dilen but I've done plenty of volume training twice and sometimes even three times a week on the same body part and never overtrained. You shouldn't go offering advice like that out if you don't know it's true and it's certainly not an axiom for everybody.

I'm a strong believer in training each body part more than once a week and neither myself or anyone I know that does this has ever had any overtraining issues.

If you'd like to provide us with some proof that your CNS will effectively shut down if you volume train the same body part more than once a week, I'd certainly like to see it, but in my experience it just isn't true.

**MiniHulk** · 13-11-2011 12:34 PM

I always find that if you train a muscle that isn't completely repaired from a previous workout - then it will get an influx of nutrients and get extra attention. Your body basically panics that it will have to use a fatigued muscle again and focuses on speeding up the recovery process for it.

**Odevans** · 13-11-2011 12:48 PM

Different folks, different strokes.

When it comes to building muscle, I'm a 'blast the living crap out of it, once a week', sort of guy. Worked amazingly for myself, former and current training partners, my gym owner, all of his clients, all of my acquaintances at the gym, my amateur and semi professional BB mates, etc.

I'm not saying that FBs don't work, because they do, I'm just saying that body part splits also work.

**stronglikewood** · 13-11-2011 01:02 PM

I train everything once per week with plenty of sets and reps to cover all bases. I then train any muscle group(s) I want to improve the quickest again later in the week with less volume. I think this works well.

**Dolphinski** · 13-11-2011 01:11 PM

Absolutely mate. The more time I spend thinking about how the body can only synthesise a finite amount of new muscle, the more I'm thinking that practically any training routine will do, whether it's once, twice or three times a week.

I know this sounds hypocritical coming from me but given the complete lack of scientific research into different training protocols and muscle synthesis under different long term training routines, it's a bit of a tough one to know for sure.