High Volume Training (HVT) is one of the more popular training methods in the bodybuilding industry. Trainers can stimulate target muscles and accelerate muscle growth through long-term and multiple sets of training. Let’s take a look. More detailed introduction!
Background of High Volume Training (HVT)
High-volume training (HVT) has a history of decades in the fitness industry, but its rise can be attributed to Arnold Schwarzenegger, because his training concept is to pump muscles through multiple sets of training. Speed up the process of muscle hypertrophy. In Schwarzenegger's golden age, many bodybuilders used high-volume training as the training axis, allowing their muscles to train 30 groups at a time, three times a week, for a total of 90 groups of training.
However, the above training density is too high. Modern physiological knowledge tells us that muscles need time to recover and grow. 90 sets of training a week really hinders muscle recovery. Therefore, the current high-volume training method (HVT) allows muscles to train for 24-24 hours. After 34 sets, make sure you have 3 to 5 days of rest before training again.
Principle of High Volume Training (HVT)
The high-volume training method (HVT) is very simple. It uses 24-34 sets of movements to train the same group of muscles. For example, when training the pectoralis major muscles, assuming that each movement is trained in 4-5 groups, a complete chest training requires 6- 9 different chest moves.
This method ensures that the target musclesGet enough training to fatigue, letting your body know it needs to build strength and size to handle future challenges.
In addition, because the target muscles are constantly working during training, a large amount of blood flows into the muscles, causing a sense of expansion. The pressure brought by this blood will cause the muscles to become larger.
Example:
Take pectoralis major training as an example. In order to allow a large amount of blood to flow into the muscles, everyone should choose different equipment, angles, and single/double joint movements to completely train the pectoralis major muscles.
But please note that high-volume training (HVT) is not suitable for novices because it places a heavy burden on the muscles and increases the risk of injury.
Perform 4 sets of training for each of the following movements, each set is 15RM–>12RM–>10RM–>8RM, and rest for 60-90 seconds between sets.
1. Incline barbell bench press
2. Dumbbell fly
3. Sitting machine push-up
4. Butterfly chest
5. Smith Incline Bench Press
6. Chest clamp with tensioner
7. Dumbbell neck flexion and extension
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8. Arm flexion and extension
