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Intensity vs. Volume for Hypertrophy (includes a 4 day split routine)
by Chris Mason
My last article addressed how to get bigger legs in 30 days using a form of double pre-exhaustion with a very high intensity of effort and low volume. I addressed how hypertrophy can benefit strength athletes from bodybuilders to weightlifters with some detail, but I did not directly touch on the topic of intensity vs. volume as it relates to hypertrophy.
Intensity vs. volume has been a topic of hot debate over the years with the two extremes of the spectrum being commonly represented on one end by the HIT (High Intensity Training) one set to failure popularized by the legendary Arthur Jones (the man who invented Nautilus® training equipment), his protege Ellington Darden PhD, and bodybuilding icon Mike Mentzer. The other end of the spectrum has the GVT (German Volume Training) proponents and the system coined Intensity or Insanity championed by bodybuilder John Defendis (he learned it from another bodybuilding legend named Steve Michalik) which promoted up to 60 or more sets per body part per session (clearly the high volume champion)!
The one immutable physiologic fact is that intensity and volume are inversely related when it comes to strength training. Intensity can be defined in this case by either the classic weightlifting definition which relates it to the percentage load used compared to the trainee’s one rep max, or by how close to concentric failure (when you cannot complete a rep) one comes during their post-warm-up sets. The higher the intensity of the session, the less volume which can be benefited from.
Many, many trainees confuse tolerating a given high volume routine with truly benefitting from it. Some trainees can adapt to a volume load such that they don’t show the classic symptoms of overtraining, but that does not mean they are training in such a fashion as to elicit, and more importantly, to permit supercompensation which results in improved size, strength, or both.
Don’t be a dummy, dummy! If you are not consistently progressing, assuming you are not near your genetic potential for size, strength, or both, you are NOT training properly, and as most serious trainees are not lacking in the effort department (i.e. intensity) chances are very good you are training with excessive volume and literally preventing the outcome you seek!
Now, as anyone who has been around the iron game for any length of time knows, there can be a pretty large variance in the amount of volume which works for a given trainee. There are two main reasons. First, individual genetic makeup provides for variance. Some people can simply handle more high intensity volume than others. Second, intensity, as has already been stated, is a variable that can make a huge difference. There is a marked difference in terms of recovery from training done at 100% intensity (as a percentage of one’s 1RM), or to failure with repetitions, than training done at 70-80% intensity, or stopping two or more reps short of failure. In the end, I believe this is a primary source of the confusion that persists in the bodybuilding (hypertrophy specific) world as to what volume of training is best.
So, what is the answer, what is the optimal volume and intensity for training for hypertrophy? In terms of actual results the answer is somewhat equivocal, but when you take into account time (the actual amount of time spent training) the answer becomes much clearer.
Over the years I have trained myself and many, many others both in person and remotely. What I have found to work best for the vast majority when hypertrophy is the primary goal is 4-6 working sets (I define work sets as post-warm-up sets) of 8-12 reps taken to, or within 1 rep of failure for larger body parts, or muscle groups, and 3-5 sets of 8-12 reps for smaller muscles, or muscle groups. So, nutshell, high intensity with moderate volume is the most effective means of eliciting maximal hypertrophy. Sure, variants of this formula work, but as noted in the previous paragraph, when you consider time spent in the gym, the formula I have set forth is the most “cost effective” I have found. Increased volume, generally speaking, does not translate to significantly better results (and often leads to overtraining), and less volume nets less results.
Earlier in this article I mentioned bodybuilding legend Mike Mentzer. Mike, after his competitive bodybuilding days, and before his death, promoted less and less volume. What is interesting is that at his competitive best he did not train with one set to failure. He used multiple working sets to failure and was able to achieve what is arguably one of the finest physiques ever displayed sporting a very rare combination of shape, symmetry, and sheer mass. I think Mike’s move towards extremely low volume was based on both a diseased mind (I understand he was considered to have some mental health concerns) and the need/compulsion for progression that is basic to human nature. People, especially high achievers, always feel compelled to improve things. This basic attribute of humanity is simultaneously a driver of achievement and a foible.
I mention Mike again because the following routine, which I have found to be VERY effective, is based off of a contest training regimen which Mike employed at his peak. To be clear, Mike was one to grow into his shows, so the pre-contest routines he used were potent at stimulating hypertrophy.
Monday & Thursday:
Superset (perform 3 supersets):
Incline dumbbell flye x 10 reps
Flat barbell bench press x 10 reps
Giant set (perform 2 giant sets):
Leg extension x 12 reps
Leg curl x 12 reps
Full squat x 12 reps
Rest 3-5 minutes then (not part of the giant set):
Leg Press – 1 x 15 reps
Calf raise – 2 x 20 reps
Overhead cable ab crunch – 2 x 12 reps
Tuesday & Friday:
Wide grip chins – 2 x failure
Superset (perform 2 supersets):
Dumbbell pullover x 10 reps
T-bar row x 8 reps
Superset (perform 2 supersets)
Dumbbell lateral raise x 12 reps
Seated dumbbell press x 10 reps
Superset (perform 2 supersets)
Barbell curl x 10 reps
Dumbbell rollback x 12 reps
Donkey calf raise – 2 x 15 reps
Overhead cable ab crunch – 2 x 15 reps
* Each of the above sets is a working set. Warm-up as needed prior to their performance.
Follow the above routine for three months. After three months take at least ten days off totally from training and then begin a new training regimen based upon your goal(s).
Nutrition and Supplementation
This is a training article, but some mention should be made of both nutrition and supplementation to support your intense hypertrophy focused training. In terms of nutrition the KISS (Keep It Simple Stupid) principle applies. The key points to remember: You should try to minimize consumption of processed foods, consume sufficient protein (1g per pound of body weight is more than sufficient), consume sufficient calories to support potential growth (this is the most often missed component), and have some sense of nutrient timing surrounding your training (be sure to consume some protein and quickly absorbed carbs immediately after training).
The concept of sufficient calories is a bit amorphous, so let me be more specific. For younger men, and those with a fast metabolism, sufficient caloric intake to fuel growth ranges from roughly 17-25 calories per pound of body weight. For older trainees, and those with slower metabolisms, the range is more along the lines of 14-18 calories per pound. The only way to know what is best for you is to experiment, but the ranges noted are good starting points.
In terms of supplementation, and keeping one’s budget in mind, I recommend the following:
http://atlargenutrition.com/product/pre-workout/ – take one serving about 40 minutes prior to training
http://atlargenutrition.com/product/nitrean/ – 1.5 scoops mixed in water or milk post-workout
http://atlargenutrition.com/product/results/ – one serving post-workout on training days and with a meal on off days