So I’ve been reading a lot about low volume training. I’m not talking about HIT, I’m talking mainly about ‘abbreviated training’.
The kind of stuff that entails 1-2 sets, with at least two days of rest between workouts. And let me get this straight, for this entire thread I am discussing mainly Full Body, Upper/Lower, and Push/Pull/Legs type routines.
Iron Addicts*, DC training as well (alhtough it’s split workouts it is still focussed arounf a few, big lifts). They are all interesting read and they make a hell of a lot of sense. I mean, I realized that after taking two to even three days of rest between full body days I am just rearing to go in the gym and attack the iron. My poundages increase more steadily.
Also the question of volume. I have been reading several studies showing that a single set is enough to elicit a growth response, and that the addition of more sets purely impairs recovery. I think most people can’t stand doing JUST a single set, but it makes you wonder.
You look at the great results of Doggcrapp. The very low volume + high enough frequency to maximize stimulation, but enough recovery time = incredible gains in a lot of trainess who try it.
And yet, on this website I hardly see ANYTHING on this. Now don’t get me wrong - T-Nation is a godsend (especially for newbies) and a brilliant collection of articles from many respectable coaches. But sometimes when reading some training routines I can’t help but think - what if the trainee cut out half of those sets, and worked on doing just a few movements as best and hard as he could?
What if he just did a handful of exercises for a few sets each workout? And what if, because of this, he never overtrained and he could always progress? How much bigger and stronger could he be?
Routines like this I have read:
Pull-up or Pull-down
Bench Press or Incline Press
military press 2 sets
close-grip bench press 2 sets
weighted dips 2 sets
deadlift or rack pull 2 sets
barbell row 2 sets
weighted chins 2 sets
squat 2 sets
standing calf raise 2 sets
abs 2 sets
These are two of obviously many examples. But the point is:
“Training Days are regulated by recovery ability, NOT the calendar. As long as the weights are going up all is well, if not add rest days or look at overall volume and intensity levels.”
As you can tell I’m just really interested in this kind of stuff, and wondered why it hasn’t been covered much here.
What do you guys think of abbreviated training?
- I HIGHLY recommend reading this: http://www.ironaddicts.com/forums/showthread.php?t=9704
A very interesting read on abbreviated training and how excessive volume can easily be a bad thing.