There are four types of training that are commonly associated with the word, “high.” Each type of high is listed below:
High volume training
High frequency training
High intensity training
High density training
A separate set of guidelines is needed for each type of training. If you try to combine high intensity, high volume, and high density into the same workout, and you train your whole body every day with high frequency, you are headed for disaster. When one training factor is high, the others training factors usually need to be decreased in order to prevent over training.
Are you doing a ton of sets for each muscle group? If so, you will need to back off on the intensity of some of your sets, and you will need to refrain from using a high training frequency.
Are you doing high frequency workouts? If so, you may need to decrease the intensity and volume to allow for repaid recovery between workouts that are only 24 hours apart.
Are you doing high density rapid paced workouts? You will probably need to regulate your training volume and adjust the intensity so that you can maintain a rapid training pace without exhausting yourself.
All this to say that every type of training listed should have its own set of guidelines so that the volume, intensity, frequency, and density are working together, instead of against each other. Let’s take a look at some of these guidelines.
High Volume Training Guidelines
High volume training simply means that you train each muscle group with ten or more sets during each workout. I recommend the following guidelines for high volume training:
Do 3 exercises for each muscle group.
Do 4 sets per exercise which amounts to 12 sets per muscle group.
Start out with moderate intensity of about 60% of your maximum effort for your first set of each exercise. Add weight to each successive set so that your second set is about 70% of your maximum effort, your third set is about 80% of your maximum effort, and your fourth and final set of each exercise is 90% to 100% of your maximum effort.
Rest a minute or less between the first two sets, 90 seconds between your second and third sets, and up to three minutes before your fourth set.
Train each muscle group twice per week.
High Intensity Training Guidelines
High intensity training basically means that you push each set to the point of max reps to failure or beyond. I suggest the following guidelines:
Do 3 exercises for each muscle group
Do only one work-set for each exercise. This amounts to 3 sets per muscle group.
Do a few easy warm up sets for the muscle group being worked, but do not do warm up sets for each exercise.
Make sure your warm up sets are easy in order to save your energy for your work-sets, which should all be taken to failure.
Rest at least 3 minutes between sets for the same muscle group unless you are purposely doing a pre-exhaust set. If using the pre-exhaust method, you should not rest at all between an isolation movement followed by a compound movement for the same muscle group.
Train each muscle group twice per week, or twice every ten to twelve days. If you still need more recovery time between workouts, train each muscle group once per week.
High Frequency Workout Guidelines
High frequency training means that you train every muscle group 5 to 6 times per week. I recommend the following guidelines for high frequency training:
Do one exercise per muscle group.
Do two to three work-sets per exercise.
Do not train to failure with high frequency training. Only continue a set as long as you can maintain a steady even rep pace.
Rest three minutes between sets for the same muscle group. You can work out faster by alternating between muscle groups from set to set.
Squat, or deadlift within a workout, but don’t do both on the same day.
If you like to do a variety of exercises for the same muscle group, do different exercises on different days, not the same day.
High Density Workouts
High density workouts are performed by doing several sets for the same muscle group at a very fast training pace. The idea is to condense a lot of sets into a short amount of time. Use the following guidelines to do this:
Do one exercise per muscle group
Do six to eight sets of six to eight reps for each exercise.
Rest only 15 to 30 seconds between sets
Use the same weight for every set
Choose a weight that allows you to maintain a steady even rep pace for every rep of every set except for the last one or two sets. If you are forced to slow down for the last rep of your last one or two sets, you are training with the right amount of intensity. The first set of an exercise will feel fairly easy, but each successive set should feel harder until the last set feels pretty hard because of the rapid accumulation of fatigue.
Train each muscle group two to three times per week according to what you find works best.
Find The Right Balance
Notice that each type of training has its own unique guidelines in regard to the balance between volume, intensity, frequency, and rest between sets. Never get stuck on one training factor to the point where it must always be high regardless of the other training factors. If you have tried high volume training and it didn’t work, maybe the intensity or frequency was too high to make it work. If you tried high frequency and it didn’t work, perhaps the intensity, volume, and density were too high. Finding the right balance for each type of workout is important. If you find the right balance, you are more likely to find the right result. Best of training to you.