Volume : How much should i train ?

Valentin OTZ

24 May 202411:17

Summary

TLDRIn 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.

Outlines

00:00

🔊 Understanding Training Volume for Beginners

The speaker introduces the concept of training volume, emphasizing its importance for beginners in the fitness discipline. They discuss the different scales of volume, including within a combination, a training session, and over a week or month. The speaker stresses the importance of regularity in training and providing helpful information for viewers' progression. They also encourage viewers to subscribe, like, and share the video to support the channel and help others. The main point is to balance training volume with adequate rest periods and to avoid the myth of 'no pain, no gain', suggesting that excessive training sessions can lead to degradation of muscle fibers and nervous system issues.

05:00

💪 Balancing Volume and Intensity in Training

The speaker discusses the relationship between the volume and intensity of training, suggesting that as the volume of combinations in a workout increases, the overall session should be shorter to prevent overtraining. They share their personal training philosophy, advocating for shorter, more intense sessions rather than long, grueling ones. The speaker also addresses the myth of the '4-hour training session', arguing that such intensity is not sustainable and can lead to injury. They emphasize the importance of adapting training to one's current form and feeling, and the need for a progressive rest period that matches the intensity and volume of the workout. The speaker concludes by encouraging viewers to focus on regular, productive training sessions rather than sporadic, intense ones.

10:01

🏋️‍♂️ Training Consistency and Adaptation

In this paragraph, the speaker emphasizes the importance of consistency and adaptation in training. They explain that one's training routine should adapt to their current state of form and energy levels, rather than the other way around. The speaker provides an example of how they adjust their training based on how they feel, from very voluminous combinations on good days to shorter, more technical work on fatigued days. They also discuss the importance of adjusting rest periods based on the intensity and volume of the exercises performed, with longer rest periods for more intense workouts. The speaker concludes by reminding viewers that the goal is to find a balance between training volume, intensity, and rest to achieve progress without injury or overtraining.

Mindmap

Keywords

💡Volume

In the context of the video, 'volume' refers to the amount or quantity of training performed, which can be measured at different scales such as a single exercise set, a workout session, or over a week or month. The speaker emphasizes that while volume is crucial for progress, excessive volume without adequate rest can lead to overtraining and hinder progress. For instance, the speaker contrasts the common misconception of 'no pain, no gain' with the reality that elite athletes often train for shorter durations to maximize gains and recovery.

💡Intensity

'Intensity' is used to describe the effort or force put into a training session or exercise. The video suggests that the intensity of training should be balanced with volume to ensure effective progress without overexertion. For example, the speaker mentions that if the volume of a workout is high, the intensity might need to be lower to prevent overtraining.

💡Rest

Rest is highlighted as a critical component of training, allowing the body to recover and adapt to the stress of exercise. The video script discusses the importance of adequate rest periods between sets and the need for rest days to prevent burnout and injury, which aligns with the theme of balanced training.

💡Progression

Progression in the video refers to the improvement in physical performance or skill over time. The speaker advocates for a training approach that allows for consistent progression by managing volume and intensity effectively. Progression is linked to the video's theme by emphasizing the need for a sustainable training plan that leads to long-term gains rather than short-term, unsustainable efforts.

💡Technique

Technique is mentioned in relation to the quality of movement during training. The video stresses the importance of focusing on technique, especially when the volume of training is lower, to ensure that the body moves efficiently and safely. This concept is integral to the video's message about smart training over excessive training.

💡Repetition

Repetition in this context refers to the number of times an exercise is performed. The speaker uses repetition as an example of how volume can be adjusted—more repetitions with lower volume might be used for certain exercises to target different training outcomes.

💡Adaptation

Adaptation is discussed as the body's response to training stimuli. The video suggests that training should be adaptable to the individual's current state of form and feeling, allowing for personalized adjustments that optimize training effectiveness. This concept is central to the video's theme of individualized training programs.

💡Consistency

Consistency is emphasized as a key to long-term training success. The video script mentions that maintaining a consistent training schedule, even with varying volumes and intensities, is more beneficial than sporadic, high-volume sessions that can lead to injury or burnout.

💡Nutrition

Although not explicitly mentioned in the provided transcript, nutrition is implied as a supporting factor in training. Proper nutrition is essential for recovery and progress, and the video's theme of balanced training would include the importance of a well-rounded diet to support the body's needs during intense training periods.

💡Injury Prevention

Injury prevention is a recurring theme in the video, with the speaker advising against overtraining and advocating for rest and recovery. The video suggests that by managing volume and intensity wisely, individuals can train effectively while minimizing the risk of injury, which is crucial for sustained progress.

Highlights

The importance of volume in training for beginners, covering volume at the scale of a combination, a training session, and a week or month.

Emphasizing the regularity of work provided on YouTube and the importance of volume in training.

The myth of 'no pain, no gain' and the reality of training for elite athletes, who typically do not train for 4 hours daily.

The body and nervous system are not designed for 4-hour training sessions every day.

Training should not exceed 2 hours to avoid degrading muscle fibers and the nervous system.

The relationship between training volume and frequency, suggesting shorter, more intense training for more frequent sessions.

The concept of adapting training to one's current form and feeling, rather than sticking to a rigid routine.

An example of how training might vary depending on the day's energy levels, from very voluminous combinations to shorter, more technical exercises.

The necessity of rest and recovery in training, and how it should be progressive based on the intensity of the workout.

The idea that longer exercises require longer rest periods, and how this should evolve as training progresses.

A warning against the 'more is better' mentality, advocating for a balance between training volume and recovery.

The availability of the speaker's training programs, tutorials, and mindset advice in the video description.

The speaker's stance on the uniqueness of their approach to training and the criticism they face for it.

A call to action for viewers to take advantage of a limited-time offer for the speaker's training programs.

Encouragement for viewers to train smartly and avoid overtraining to prevent injuries and plateaus.