I Dramatically Lowered My Training Volume (AND GREW)

Summary

In this video, the speaker discusses the evolution of his views on training volume, emphasizing that quality matters more than quantity. Initially believing that advanced lifters needed higher volume, he now advocates for fewer, more intense sets to achieve optimal progress. He highlights the importance of technique, recovery, and effort, arguing that more volume often leads to fatigue, injuries, and diminishing returns. The speaker encourages beginners and intermediates to focus on intense, high-quality sets, adjusting volume only when necessary for progress. Ultimately, he promotes smart, personalized training with a focus on recovery and technique.

Takeaways

• 😀 Training volume doesn't always need to increase as you become more advanced. Adjusting intensity and effort can be more effective.
• 😀 Pushing harder during sets, even with fewer sets, can lead to better results, as recovery capacity is a limiting factor.
• 😀 Proper technique is essential for maximizing muscle engagement and reducing the risk of injury, especially as you progress.
• 😀 Strength and heavy lifting can reduce the number of sets you need to do because heavier weights require more recovery.
• 😀 Injuries often stem from excessive volume and insufficient recovery, so managing fatigue is crucial for progress.
• 😀 Warming up properly becomes easier when training volume is adjusted to prevent excessive muscle soreness and joint discomfort.
• 😀 Volume should be used as a tool for progression, not just for its own sake; too much volume without proper technique is inefficient.
• 😀 Beginners and intermediates often overestimate how much volume is necessary for growth, leading to suboptimal results.
• 😀 Advanced techniques, like rest-pause and partial reps, can help reduce overall volume while still stimulating muscle growth.
• 😀 It's important to monitor your volume and adjust it based on your progress, but starting with lower volume and adding as needed is generally better.
• 😀 The focus should be on high-quality sets, proper technique, and intensity rather than simply increasing volume for more gains.

Q & A

Why has the speaker reduced their training volume despite being more advanced?

The speaker has reduced their training volume because they are pushing themselves harder in each set, focusing on intensity rather than quantity. This change allows for better recovery and more effective progress.

How does the speaker view the relationship between training volume and recovery?

The speaker suggests that the ability to recover from training is more important than simply doing more volume. If you're pushing yourself harder during each set, you might not be able to recover from high training volumes, leading to less effective progress.

What role does technique play in training volume and progress?

The speaker emphasizes that having better technique allows for more effective targeting of muscles. Improved technique means you can achieve better results with fewer sets, as you can focus on properly stimulating the muscle tissue.

How does strength impact the amount of training volume a person needs?

As you get stronger, the weights you're lifting become heavier, and lifting heavier loads becomes more taxing. This means you can't do as much volume without risking overtraining, and you may need to adjust the volume or intensity accordingly.

What negative effects did the speaker experience from excessive volume in the past?

The speaker experienced minor injuries, joint pain, and difficulty warming up due to excessive training volume. They found that they weren't recovering well, which led to accumulated fatigue and reduced overall progress.

What is the speaker’s current philosophy on training volume?

The speaker believes in doing fewer, high-quality sets, ensuring that each set is performed with full intensity. They recommend starting with lower volume and increasing it only when progress stalls, rather than jumping into high volume right away.

Why does the speaker consider high training volume as potentially problematic for intermediates?

Intermediates often have a high work capacity, but they may not yet know how to push themselves effectively or use proper technique. As a result, they may end up doing unnecessary high volume without maximizing the effectiveness of their training.

How do advanced lifters approach training volume compared to beginners?

Advanced lifters, unlike beginners, tend to focus more on intensity and technique rather than increasing volume. They may require less overall volume to see progress due to their ability to push harder and target muscles more effectively.

What does the speaker say about the importance of effort and technique in training?

The speaker stresses that effort and technique are key to achieving good results. They suggest that many people do ineffective sets with poor technique, which is why they aren't progressing despite high volume. Proper technique and pushing yourself hard in each set are crucial for growth.

What is the speaker’s advice for those unsure about how much volume to use in their training?

The speaker advises starting with a lower volume, around two sets, and only increasing volume when necessary. If you’re not progressing, it might be a sign to adjust your technique or effort before adding more sets. Most people do not need a high volume for a long time.