Exercise: Volume vs. Intensity - The Muscle Growth Dance

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Actually, Faheem, on your question, “Which is better for the gym, training volume or intensity?”, you need BOTH.

Building muscle is like building a house: you need a variety of tools and techniques to get the job done. If you just hammer away at the same nail all day, you're not going to make much progress. You need to mix things up and use a VARIETY of exercises to challenge your muscles from different angles.

In the same way, you need to use a variety of training methods to build muscle.

Volume is the total amount of work you do in a workout. It's calculated by multiplying the number of sets by the number of reps by the weight lifted.

Intensity is how hard you're working. It's measured by the percentage of your one-rep max (1RM) that you're lifting.

If you only focus on volume, your muscles will adapt to the workload and STOP GROWING. This is known as accommodation.

If you only focus on intensity, you're at risk of INJURY. This is because lifting heavy weights can put a lot of stress on your joints and muscles.

Here's a good rule of thumb:

  • Aim for 3-4 sets of 8-15 reps for each exercise.
  • Use a weight that is challenging but allows you to maintain good form.
  • If you can do more than 15 reps, it's time to increase the weight.
  • If you can't do at least 8 reps, the weight is too heavy.

Here's a fun analogy:

Your muscles are like a SPONGE: they need to be squeezed in order to grow. If you only focus on volume, your muscles will be like a sponge that's been squeezed too hard. They'll be FLAT and LIFELESS. If you only focus on intensity, your muscles will be like a sponge that's been left out to dry. They'll be HARD and BRITTLE.

So you need to find the right BALANCE between volume and intensity.

Here's a thought:

Training volume and intensity are just two of the many factors that contribute to muscle growth. Other factors include NUTRITION, SLEEP, and GENETICS.

But volume and intensity are two of the most important factors that you can control.

So if you're serious about building muscle, make sure you're incorporating both volume and intensity into your training routine.

And don't forget to have fun!

Working out should be enjoyable. If you're not having fun, you're less likely to stick with it. So find exercises that you enjoy and challenge yourself in a way that's safe and sustainable.

Finally, for the most EXPLOSIVELY EFFECTIVE exercise training technique: CLICK HERE!

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