Volume or intensity? This is the main question that has been discussed since the beginning of bodybuilding.
There are two responsibilities schools of thought: lift very heavy weights with a few reps to increase muscle mass or perform as many repetitions as possible with a lower load.
Index
High volume 
It means increasing the number of repetitions and sets with a certain load.
High intensity
Refers to an increase in load while maintaining the same repetitions and sets.
Progressive overload
Consists in gradual increase in load training; gym sessions must remain challenging even when fitness levels increase.
We have to adapt the difficulties of our training to be able to improve; the progressive overload is the key to being able to build muscle mass e improve strength.
The training of the force is the most effective way to build muscle, but only if the stimulus of lifting forces our body to adapt.
There are only a few ways to ensure good progressive overload:
- INCREASING LOAD INTENSITY
- PERFORMING MULTIPLE REPETITIONS
- INCREASE IN THE SERIAL NUMBER
What is high volume training?
Volume is the term used to measure the number of repetitions and sets to be performed with a given load.
Loud workouts are what you do they focus on getting as many reps as possible in a set.
Higher levels of muscle work in short periods of time are associated with high anaerobic glycolysis, which results in high lactate levels.
The pump effect that comes from a high volume workout, however, is unmatched.
What is high intensity training?
Il bodybuilding ad high intensity it's more about the lifted load, rather than the reps and sets.
With this type of training there is greater mechanical stress; the intensity is also important, in fact without a progressive overload there will be no progress in terms of volume.
Which workout to choose?
With the fair distribution between workouts ad high volume and to high intensity, athleticism can be significantly increased.
Especially for sports such as rowing, swimming and cycling, 2/4 weeks of high intensity training followed by short periods of high volume training lead to better performance results.
Athletes should cycle high-volume and high-intensity training.
The prerequisite for increasing the volume is intensity! When you are able to express intensity in terms of load and effort, then increasing the volume will mean increasing muscle size.
It all depends on the goals ...
If our goal is there pure strength or the saving of strength and muscle mass in a period of calorie restriction, then it is better to opt for a low volume training.
If, on the other hand, the goal is the building muscle massbetter to choose workouts with higher volume.
High intensity workouts are useful for gaining strength and building muscle, so they are fine if the goal is pure strength and / or muscle definition.
In summary…
As often happens when it comes to fitness, the answer to the question of what thethere is no better workout!
Everything depends on the objectives, the starting condition of the subject, personal factors and many variables.
Try and experiment to find the right combination of workouts that is closest to your projects!
And you, how do you train? Do you give more importance to volume or intensity? Write in the comments!
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