Not exact matches
Workouts that emphasize
lower volumes of intensity will keep your athlete's nervous system more alert and energized.
Workouts that emphasize
lower volumes of intensity will keep your athlete's nervous system more alert and energized than they would be otherwise.
Quick
workouts with an emphasis on higher intensity (heavier weight)
lower body and
lower volume (less sets).
That research is not necessarily condoning sipping on suds after a
workout as a means of rehydrating, but rather saying that if you are going to booze it up, a
low - alcohol beer — one with 2.3 alcohol by
volume content (ABV)-- with added sodium is a sufficient compromise.
This creates a
workout protocol consisting of five to six
lower volume sessions, instead of three longer training sessions.
As you can see this
workout is very intense and because of the high
volume work you'll need to
lower the weights.After the third work day, rest for two days.You should eat about 3 hours before this
workout and do some heavy (but clean) eating after the
workout.This means that you should eat lots of protein (around 1.5 g / lb a day) from lean meats, eggs, fish,
low fat milk and nuts.As for the carbs — eat
low glycemic carbs through out the day and a big meal of high glycemic carbs along with protein right after the
workout.
Back then the bodybuilding trend was to perform
low volume workouts that included one or two upper body exercises.
In short, your ideal
workout should focus on multi-joint, compound exercises instead of isolation moves using heavy weight and a
low volume (ideally 6 - 8 reps per set), and allow only super-short periods of rest between sets (1 - 3 minutes).
In other words — keep the
volume high enough for the
workout to be optimally effective, yet
low enough to avoid harming your body's ability to recover.
The GST
workout is able to predict and monitor a
low volume approach to weight training specifically designed to increase strength and muscle size fast.
A deload is a serie of sessions where you should
lower the intensity and / or
volume of your
workouts in order to give your body some time to recover.
I'd mention that there is a current trend for most strength oriented athletes such as powerlifters to train more full body - ish in that they do a
lower volume per
workout but perform the same movements mroe frequently.
And the research shows that there's actually not that much difference in terms of 24 - hour energy expenditure in groups that take part in either moderate - intensity cardio or HIIT, despite a much shorter
workout,
low time commitment and
lower total
volume of training [3].
Chamberlain: I've seen the most results using both high -
volume, lighter - weight
workouts and heavier,
low - rep
workouts.
If post-
workout or higher
volume day, serve with sweet potato, yam, white rice, or if on
lower volume day or not - post
workout, serve with steamed carrots, cauliflower, parsnips or beets in salt and olive oil.
I'm an extreme
low -
volume triathlete (partly because luckily I get a lot out of training sessons, and partly because I need the extra recovery time in between
workouts).
For reducing training
volume, instead of doing the 9 - 12 heavy sets on your
lower body
workouts, you can just stick to 3 sets of squats for an example.
Also, regardless of reaching failure or not, due to long rest periods, their
workout is time - inefficient, and the cumulative training
volume is far
lower than my regimen.
To the point where my raw strength matches (younger) guys in the gym who are focusing purely on strength, but due to excessive rest times dictated by their
low - rep / high - weight regimen, simply have too
low of a
workout training
volume which I believe throttles their actual gains.
The second
workout of the day is dedicated to lifting, and I like to cycle through two different types of lifting; German
Volume Training (GVT), which is essentially ten sets of ten reps, and then heavier weight and
lower rep lifting.
To build hard and dense muscles, focus on a
low volume of reps.. In order for your muscle fibers to grow, your
workouts are not going to be damaging the muscle as you would when shooting for Sarcoplasmic Hypertrophy.
Remember, it takes a lot less to maintain strength and muscle than it does to build it, so don't be afraid to
lower your
volume and shorten your
workouts.
The goal of a
low rep, high weight muscle building
workout is to increase muscle mass, or plump up the muscle to its greatest
volume.
Follow Nick partially through a
low volume, high intensity triceps
workout.
In the past 2 - 3 years, I've mainly been following a
workout routine that's
low to moderate
volume, employs concurrent periodisation and focuses on progressive overload in the 4 - 10 rep range.
Generally though, 2
lower body
workouts per week (Monday and Thursday, or Tuesday and Friday, etc.) with moderate
volume (3 - 6 sets for quads, 3 - 6 sets for hams, 3 - 4 sets for calves each of the 2
workouts), with normal intensity should do just fine.
The day after an interval training
workout, it's helpful to perform a
low volume, slow recovery
workout.
I have often used for women a three day per week frequency for
Lower Body with higher volume workouts on Monday and Tuesday or have them workout Lower Body on Wednesday with Thursday off and the higher volume, high rep lower body workout on Saturday as a glycogen depletion workout for dinners out or functions where an increase in calories will be cons
Lower Body with higher
volume workouts on Monday and Tuesday or have them
workout Lower Body on Wednesday with Thursday off and the higher volume, high rep lower body workout on Saturday as a glycogen depletion workout for dinners out or functions where an increase in calories will be cons
Lower Body on Wednesday with Thursday off and the higher
volume, high rep
lower body workout on Saturday as a glycogen depletion workout for dinners out or functions where an increase in calories will be cons
lower body
workout on Saturday as a glycogen depletion
workout for dinners out or functions where an increase in calories will be consumed.
And I know that I've said it in the past that you should, primarily for your fasted
workouts, engage in
lower volume or
lower intensity aerobic exercise just because it's less stressful.
So you can break up your
workout routines by performing a day of high repetition,
lower volume sets every now and again.
JF: Yep, as long as you keep the
volume relatively
low and the duration of your
workouts at 45 minutes or less, the frequency can remain high and you can make consistent strength gains.