By the fourth round your reps may look something like: 4 DB Press, 8 Lateral Raise, 12 Rear Delt Flys, 15 DB Shrugs. Rather than moving down in weight as the sets progress, use the same weight you started with for each exercise, which would be the weight which you could do the prescribed number of reps with when fresh. Here is an example of a great shoulder superset that I use regularly:īecause of the high volume nature of this superset, your shoulders are going to feel very fatigued after the first couple of rounds. This is especially useful when programming for supersets.
It is easier to determine a WMR of 10 on an exercise like lateral raises than it would be to basically guess what your max would be. I have never met a weightlifter that has any idea what their 1 rep max is on Lateral Raises. Now, don’t get me wrong, the %1RM system is very effective for determining weights on the bench, squat or dead lift, but what about exercises like Dumbbell Shrugs, Kettle Bell Hip Swings, or Weighted Crunches? It is much more difficult to determine a true 1RM, and therefore an accurate percentage of 1RM, on most exercises. The goal for this style of training is a large number of total reps over the course of a workout, rather than doing several high rep sets. The key is picking a heavy enough weight and doing MR on every set. Chances are you will end up doing more than 5 sets and lifting more poundage over the course of the 25 reps than if you approached it with the intent of doing 5x5. So using this method you would start your sets with 5 reps of 315 and continue doing sets until you reach 25 total - even if by the conclusion of the workout fatigue has set in and you are only doing sets of 1-2 reps. Now keep in mind a WMR5 is not a weight you can 'comfortably' do 5 reps - it should be a true maximum reps of 5, requiring that you really have to go 'all out' to get that 5th rep. You may be able to squat 275 for 5x5, but your WMR5 might actually be 315. A weight that you can handle for 5x5 would generally be lighter than a WMR5. Now if you think that means simply choosing a weight and doing 5 sets of 5 =25 then you are missing the point. Ok, so now you may be thinking, why is this important or necessary when choosing a weight? Lets say I prescribe a squat workout calling for 25 reps with a weight of MR5. MR would be defined as the maximum amount of reps you are confident you could perform with a specific weight or body weight exercise, while WMR would be the weight you could use to complete a given MR.
For Volume Training I prefer to select a weight based on Max Reps (MR) or Weight for Max Reps (WMR). An example would be a bench press routine calling for 5x5 using 75% 1RM. Most strength routines are prescribed using a percentage of the lifters 1 rep max (%1RM). Selecting the proper starting weight is key.
A common mistake when utilizing Volume Training is selecting too light of a weight due to the large number of sets or a high goal number of reps. I define Volume Training (VT) as some combination of a large number of sets, reps and/or exercises. This is when I launch into a long winded monologue on Volume Training. have a hard time understanding my answer. Most lifters raised on a steady diet of the old faithful 5 sets of 5, 3x10, etc. Max Reps vs Percentage of 1 Rep Max: Prescribing the Proper Weight for High Volume TrainingĪ common question I hear in the gym is something along the lines of "so…if I want to get big should I use heavy weight with low reps?" Equally common is the other side of the training coin: "I should use high reps of light weight to get cut…right?" Imagine the look I get when my reply to both questions is that they should try heavy weight and high reps.
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