Volume Versus Intensity In Weight Lifting

First, let me define volume and intensity. Volume can be defined in terms of total tonnage moved, with a high volume workout having many sets performed submaximally (that is to say not near failure). Intensity can be defined in a number of ways, including as percentage of 1RM, or as how close you are to the maximum amount of repetitions that you can perform with a given weight. This article deals with the latter definition.

Ever not want to go to the gym because you know whats waiting for you there is nothing but pain? High volume workouts can help. Workouts should be enjoyable, not something that you come to dread. They should be a way to blow off steam, unwind from a stressful day or start a new one off right. If your high intensity workout is bringing you down, consider a higher volume workout. Another benefit to high volume, moderate intensity workouts is that they better increase your "work capacity", or your ability to engage in stressful exercise for prolonged periods of time. Many bodybuilders for many decades have also preached the superiority of high volume training as a stimulus for hypertrophy, although physiques like those of Dorian Yates demonstrate that this is no hard and fast rule.

The downside to high volume, moderate intensity workouts is that they take longer to finish. This is one of the major benefits of intensity: it allows you to walk into the gym, warm up, go all out on one heavy set, lay on the floor until you stop seeing stars and you can breath normally again, and leave the gym. Your in and out in less than 30 minutes. High intensity workouts are also easier on the joints as the total tonnage moved in a workout is much lower. And they don't bite into recovery as much, so you have more freedom to engage in other recreational activites you enjoy such as running or a team sport.

In conclusion, volume and intensity both work. Choose the one that best suits your goals, time constraints, and personal preferences.

If your in the Montreal area and would like to book a session with Kevin, visit Shaughnessy Fitness.