For the most part, I believe that the ideal amount of training volume for an individual lifter is based upon the number of sets that they can perform at full strength. My own personal opinion is that most lifters cannot substantially increase their capacity in terms of increasing the number of high intensity sets they can perform at full strength. However, I do believe that it is possible to substantially increase your capacity to perform more sets at full strength if the sets are not high intensity sets.
Training Volume Produces Muscle Mass
Training volume is positively correlated with muscle growth. There are people who don’t believe that it is necessary to perform a substantial amount of training volume in order to maximize muscle size and strength. However, both science and real life examples indicate that training volume does play a vital role when an increase in muscle size is the main objective (See the following video for evidence of this).
One of the biggest drawbacks of high volume training is the risk of overtraining. Those who are against high volume training will constantly warn about its dangers. While high volume training definitely has the potential to lead to lead to overtraining, I believe it can be avoided if high volume training is applied correctly. How is this done? One way is with the 12-10-8-6 method.
The 12-10-8-6 Method
The key to high volume training with the 12-10-8-6 method is to apply the correct amount of intensity into each set. I know that some people recommend pushing hard on every single set when using high volume training, but most people will burn out if they do this. Instead of killing yourself on every set, the first set of an exercise should start out easy. Each successive set should then build in intensity until the fourth and final set of an exercise is completed. The last set should be performed with the maximum amount of weight that you can use for six strong reps. What are strong reps? Strong reps are being done as long has you have the capacity to maintain a steady even rep pace during a set. If you become fatigued to the point where you must slow your rep speed at the end of a set, you are doing weak reps. When utilizing high volume training, I suggest avoiding using so much weight that you are forced to do weak reps. Push hard on the fourth (last) set, but not so hard that you grind out slow, weak reps at the end of the set. Always finish your sets strong. That being said, my formula for high volume training is to choose an exercise and do four sets using the following amount of intensity for each set:
1st Set: Do 12 reps using a weight that you could do for 25 to 30 strong reps if you pushed yourself.
2nd set: Do 10 reps using a weight at you could do for 16-18 strong reps if you pushed yourself
3rd set: Do 8 reps using a weight that you could do for 12 strong reps if you pushed yourself
4th set: Do 6 strong reps with as much weight as possible. Don’t grind at the end of the set.
If you prefer to see percentages for each set, I recommend the following:
1st set: 12 reps with 40 to 45% of your single rep max.
2nd set: 10 reps with 55% of your single rep max.
3rd set: 8 reps with 65% of your single rep max.
4th set: 6 reps with 80% of your single rep max.
You don’t need any more than a minute of rest after the first two sets, but give yourself two to three minutes of rest after the third and fourth sets.
Start with 2 Exercises per Muscle Group
If you are not accustomed to high volume training, start out by doing two exercises for each muscle group and use the 12-10-8-6 method for each exercise. Two exercises will equal a total of eight sets per muscle group.
Advance to 3 or More Exercises per Muscle Group
Once your body becomes comfortable with two exercises, add on more exercises per muscle group so that you are doing three exercises for a total of 12 sets for each muscle group. A lot of people will find that three exercises for a total of 12 sets is the right amount of training volume, but some may be able to do four or five exercises for a total of 16 to 20 sets per muscle group. Everyone must train according to their own capacity and what delivers results.
Training Frequency
Training frequency will also vary from person to person, but most people should work each muscle group two to three times per week when using the 12-10-8-6 high training Volume method. Once again, each person must choose a training frequency according to what delivers the best results.
If you ever consider using high volume training, start with a moderate amount of training volume and slowly add on to it from there. Many people who jump into high volume training without gradually working their way up to it will quickly burn. The end result is that they think that high volume training doesn’t work. However, your capacity for training volume can be expanded if you gradually work up to it and don’t try to push for high intensity on every set.
If you need to gain some muscle mass, consider utilizing the guidelines that were discussed for the 12-10-8-6 routine and give it a try. Best of training to you.