High Intensity Training VS Volume Training
Which is Better?
I get this question all the time, and before I give you my answer, let’s take a quick look back at the history and fundamentals that each style of training offers.
The history of HIT training started back in the seventies with a dude named Arthur Jones. This guy was smart—he was an entrepreneur who invented a line of fitness machines called Nautilus that were designed to isolate specific body parts. These Nautilus machines were usually set up in a circuit type setting so that individuals could come to the gym and hit every body part by simply running the circuit in about 20 to 40 minutes. Convenient right? So convenient in fact that gyms began investing in Nautilus machines as a primary feature to sell more memberships.
Let’s go back about 10 years earlier to the mid 1960’s where arguably some of the first machines were crafted. The country: Austria. The town: Graz. The place: a tiny gym called the Athletic Union Graz. This is where 18 hand-built machines were constructed with the help of a teenage boy…the Austrian Oak himself – Arnold Schwarzenegger! The machines consisted of a preacher curl, a pec-deck, a seated leg press, and a leg curl machine to name a few. The owner of the gym Kurt Marnul, recalls: “I remember when Arnold and I finished that (referring to the preacher curl machine). Arnold painted it, and he couldn’t wait to be the first to use it.” So technically, although he refined and brilliantly marketed the concept, Author Jones wasn’t the first to design fitness equipment!
There are a few influential people that follow the HIT philosophy, such as the respected Dr. Ellington Darden (who has written a slew of books on HIT training), strength coach Jedi Brzycki, as well as bodybuilders like Mike and Ray Mentzer, Dorian Yates, and Casey Viator.
Volume training—doing multiple sets of an exercise for a body part—has been around since the invention of the earliest “halteres” dumbbell (about 510 BC). We’re talking about ancient Greece during the time when Spartans were training! If you ever saw the flick 300 this is the time I’m referring to. If you haven’t seen 300, stop reading this right this second and rent it! But let’s get serious and fast forward to the 1940’s with legends like John Grimek (the first Mr. America), Clancy Ross (Mr. America) and the amazing Steve Reeves (who won both the Mr. America and Mr. Universe). These guys were performing multiple sets per body part and believed in the importance of volume training to attain the perfect physique. Fast forward once again to the greatest bodybuilder of all time, Arnold Schwarzenegger and his era of bodybuilders. We’ve all heard the two-a-day training sessions that lasted for hours, the multiple sets and the massive amount of volume that Arnold put into his training. Just about all the guys of that era followed Arnold’s lead.
The Arnold Disclaimer
Of course the definition of volume training does not have to include massive amounts of volume in your training like Arnold and his boys were doing. Simply put, we are talking about the difference between doing a single set to failure per body part (HIT), versus doing 6 to 12 sets per body part (VT). There’s a sliding scale of volume training, whether it is low-volume training or higher volume training.
HIT vs. VT: Variables and Techniques
How do they stack up? The following chart is a simple breakdown of HIT (High Intsnsity Training) vs VT (Volume Training) on a scale from 1 to 10. The total scores are shown at the end with VT edging HIT by 53 points.
I’m a classic volume training guy and always have been. That’s not to say you’ll see me camping out in the gym for hours doing 25 sets per body part (although I’ve thought about it – lol). I like moderate volume in the 9-12 total sets/2-3 exercises per body part range, and I prefer to train 2 body parts per workout.
I have also found that I get the best results with my personal training clients using multiple sets and exercises for each body part. If done correctly and with a good nutrition plan in place to help support their efforts, overtraining shouldn’t be an issue at all. To me there’s nothing greater than hitting a muscle from different angles, really pushing it to near failure, then allowing myself to recover before getting back under the weight for another opportunity to get stronger and grow.
Within my workouts High Intensity Training has its place and time. I am not opposed to training high intensity for a single set, but I treat it as a set technique to compliment my workout rather than a total method of training. For example, I may add in a drop-set/strip-set for a single exercise towards the end of my workout to enhance the overall training experience, but then finish with a superset of two different movements back-to-back to engorge the muscle and walk out of the gym pumped to the max.
The Avedon Disclaimer
Remember, these are solely my personal opinions. My intent is not to ruffle any feathers for those HIT people out there, nor is it to try and convert anyone from one training method to another. A lot of individuals enjoy High Intensity Training and research has supported the HIT school of thought. The intent is to answer the many questions posed to me about my personal thoughts between HIT and VT. If you’re a HIT trainer and get great results, I encourage you to keep it going and wish you all the best. My ultimate goal is to see individuals maximize their results as much as possible towards reaching their ultimate potential.Live a High Integrity Life, Gregg
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