low-volume training

[Matt_B]

I'm opening this post up for someone to explain to me what exactly constitutes as low volume training. Could anyone give and example of a typical workout/training split on low volume?

Thanks.

[Stormbringer]

...and the reason to do it

[drugzkill]

Originally Posted by Matt_B

I'm opening this post up for someone to explain to me what exactly constitutes as low volume training. Could anyone give and example of a typical workout/training split on low volume?

Thanks.

Low Volume usually falls within the following parameters: Less than 13-15 sets a session (can be sometimes as low as 4-5), only 3-5 key lifts per session, 50 mins or less per session, and only 2-3 session usually during the week. Though some are 4 sessions.

Workout programs that fall under these parameters and that are very effective are: DC Training, Westside Barbell Training (WSB), Hardgainers programs, 5x5 programs, 3x3 programs, and many more.

The split for these are all very different and can be found on www.ironaddicts.com/forums/ under routines. I personally enjoy WSB a lot. Another website to look at is www.fortifiediron.net they have some of the 5x5 and 3x3 programs.

[irish evolution]

low volume training is structured around very low sets:1-2. Athletes in preperation for a meet, such as a martial artist would use a maintenance block in order to maintain their strength levels but not jack up their CNS to be in 'tip top' shape for the tournament. Many powerlifters will take there last heavy weight prior to a meet at about 2 weeks out. Weightlifters typically work heavy in the snatch up to 3-5 days before the meet, while stopping the CJ at about 1-week out CJ. Heavy squatting (90%+) will usually stop at the same time, but typically perform some 80-85% stuff for 1-2 reps a few days prior.

[Matt_B]

Ok, so that's kinda what I thought it was. Now, my question is: how does this help increase strength or size?
Muscles have to have some sort of stress that they cannot handle in order to grow so that they will be able to handle that stress the next time around, right? So, if the stress isn't intense enough for the muscle to adapt, why would this type of training be effective (other than as a maintenance or recovery cycle)?

[Chris999]

Originally Posted by Matt_B

Ok, so that's kinda what I thought it was. Now, my question is: how does this help increase strength or size?
Muscles have to have some sort of stress that they cannot handle in order to grow so that they will be able to handle that stress the next time around, right? So, if the stress isn't intense enough for the muscle to adapt, why would this type of training be effective (other than as a maintenance or recovery cycle)?

the stress is intense enough.

[irish evolution]

Because this is maintenence, simply keeping our strength levels where they are. This is not to say the athlete doesn't go back to a strength block, but they just can't lift maximally up to the last minute. We're talking about a short period. Once the competition is over, the athlete reverts back to maximal and explosive work. Often strength coaches (if they're good) will use block training or periodization training that will address certain goals (absolute strength, speed-strength, strength-endurance, power, etc).

Typically unless the athelte is just in need of hypertrophy gains, not much consideration is given to "how can I get bigger" but the question is "how can I get stronger."

Training for atheletics will increase aesthetics, but the reverse is usually not true. Usually the athlete will gain "functional" hypertrophy anyway.