Volume : How much should i train ?

Summary

In this video, the speaker emphasizes the importance of training volume for beginners in fitness, discussing its impact on performance and progress. They debunk the 'no pain, no gain' myth, advocating for shorter, more intense workouts that promote recovery and prevent injury. The speaker shares personal training insights, stressing the need for adaptability in training routines based on one's current form and energy levels. They also touch on the significance of rest periods between exercises and encourage viewers to seek a balance between training intensity and frequency for optimal results.

Takeaways

• 📊 Volume in training can be approached at different scales: per exercise set, per workout, and per week or month.
• 🏋️‍♂️ Beginners should understand that volume does not necessarily equate to longer training sessions; it's about intensity and recovery.
• 🔁 Consistency in training is key, and adapting your training volume based on how you feel can lead to better progress.
• 🚫 The 'more is better' mentality can be harmful, leading to overtraining, injuries, and frequent breaks that hinder progress.
• ⏱️ Training sessions should not exceed 2 hours to avoid muscular, nervous system, and hormonal degradation.
• 🔄 Recovery is as important as training; it's crucial for muscle repair and growth.
• 🤸‍♂️ For more voluminous exercises, longer rest periods are necessary, and these should be adjusted based on the intensity and length of the workout.
• 📉 The 'no pain, no gain' myth is debunked; the speaker advocates for smart training over exhaustive sessions.
• 📈 Progress is best achieved through regular, adapted training rather than sporadic, high-intensity workouts.
• 🔗 The speaker offers programs and coaching services for those seeking guidance on training and mindset, with a link provided in the video description.

Q & A

What is the main theme of the video?

The main theme of the video is the concept of 'volume' in training, specifically for beginners, and how it applies to different scales such as a combination, a training session, and a week or month.

What does the speaker emphasize about the importance of volume in training?

The speaker emphasizes that volume is crucial for beginners to understand and that it should be balanced with adequate rest to prevent overtraining and to allow for progress.

What is the speaker's stance on long training sessions?

The speaker argues against the idea that longer training sessions are better, stating that sessions should not exceed 1 to 2 hours to avoid negative impacts on muscle fibers, the nervous system, and hormonal balance.

What is the recommended maximum duration for a training session according to the speaker?

The recommended maximum duration for a training session is 1 to 2 hours to ensure optimal training effects without causing excessive degradation to the body.

Why does the speaker discourage the 'no pain, no gain' mentality?

The speaker discourages the 'no pain, no gain' mentality because it can lead to overtraining, frequent injuries, and a lack of progress due to the body's inability to recover properly from excessively long and intense training sessions.

What is the relationship between the volume of a combination and the rest time in the speaker's view?

The speaker suggests that the longer and more voluminous the combination, the longer the rest time should be, and vice versa for shorter and less intense combinations.

How does the speaker recommend adjusting training based on one's physical state?

The speaker recommends adjusting training volume and intensity based on how one feels, with more voluminous and intense training on good days and shorter, less intense training on fatigued days.

What is the key to successful training according to the speaker?

The key to successful training, according to the speaker, is adaptation, meaning that training routines should be flexible and adapt to the individual's current form and feelings rather than the individual adapting to a fixed routine.

Why does the speaker suggest that training should not be more than 2 hours?

The speaker suggests that training should not exceed 2 hours to prevent overtraining and to maintain a balance between training and recovery, which is essential for progress and avoiding injuries.

What advice does the speaker give regarding rest periods during training?

The speaker advises that rest periods should be progressive, meaning they should be longer as the training session goes on and the individual becomes more fatigued, with specific recommendations for rest times based on the length and intensity of the exercises performed.