Try high volume sets when strength training. There’s a big misconception about only getting stronger with lifting heavier weights and lower reps; however, high volume training increases the blood flow to the muscle allowing the muscle to get the pump and grow as well. When focusing on building muscle in the body, try split training- focusing on one or two muscle groups each workout. Once you know what you want to work, choose three to five different exercises that work with those muscles and do 5-8 sets with 15-20 repetitions for each exercise. Choose a moderate weight that is slightly challenging, but not too heavy that won’t allow you to complete more than two sets. By the end of the workout, your muscles will be exhausted and have great blood flow to the area, replenish your body with a post workout protein shake or protein filled snack within 1 hour of your workout to feed your muscles and allow them to repair.
High Volume Training Workout:
Muscle Area: Shoulders
Choose 3-5 of the exercises below
Do 5 sets of each exercise
Perform 15-20 repetitions each set
*Feel free to make this a circuit by doing each exercise once and then doing the circuit 5 times*
- Dumbbell Shoulder Press (sitting or standing)
- Lateral Side Raise
- Front Raise
- Upright Row
Above pictures (left to right): 1. shoulder press, 2. lateral side raise, 3. front raise, 4. upright row
*To burn more calories&fat: incorporate 60 cardio bursts after each round to keep your heart rate elevated!