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Moderate Resistance Training Volume Shown to be more beneficial than High or Low Training Volumes
According to researchers in Spain, moderate resistance training volume was found to produce more favorable strength gains than high or low volumes.
The purpose of this study was to examine the effects of three resistance training volumes on maximal strength in the snatch, clean & jerk, and squat exercises during a ten-week training period. Fifty-one experienced (>3 years), junior lifters were randomly assigned to one of three groups: a low-volume group, a moderate-volume group, and a high-volume group. These subjects trained 4-5 days a week and accumulated either 3,030 repetitions (high-volume group), 2,481 repetitions (moderate-volume group), or 1,923 repetitions (low-volume group) during a ten-week periodized program. Results showed that short-term resistance training using the moderate resistance training volume tended to produce greater strength gains compared with low and high training volumes.
The results from this study may have important practical relevance for the "optimal" design of strength training programs. Many coaches strive to find the maximal volume an athlete can tolerate, and then implement that volume into his or her resistance training program. This study suggests that sub-maximal training volumes will produce more favorable strength results when compared to high-volume training. Gonzalez-Badillo J, Gorostiaga E, Arellano R, Izquierdo M. (2005). Moderate resistance training volume produces more favorable strength gains than high or low volumes during a short-term training cycle. Journal of Strength and Conditioning Research, 19(3): 689–697. (9/27/2005)
According to researchers in Spain, moderate resistance training volume was found to produce more favorable strength gains than high or low volumes.
The purpose of this study was to examine the effects of three resistance training volumes on maximal strength in the snatch, clean & jerk, and squat exercises during a ten-week training period. Fifty-one experienced (>3 years), junior lifters were randomly assigned to one of three groups: a low-volume group, a moderate-volume group, and a high-volume group. These subjects trained 4-5 days a week and accumulated either 3,030 repetitions (high-volume group), 2,481 repetitions (moderate-volume group), or 1,923 repetitions (low-volume group) during a ten-week periodized program. Results showed that short-term resistance training using the moderate resistance training volume tended to produce greater strength gains compared with low and high training volumes.
The results from this study may have important practical relevance for the "optimal" design of strength training programs. Many coaches strive to find the maximal volume an athlete can tolerate, and then implement that volume into his or her resistance training program. This study suggests that sub-maximal training volumes will produce more favorable strength results when compared to high-volume training. Gonzalez-Badillo J, Gorostiaga E, Arellano R, Izquierdo M. (2005). Moderate resistance training volume produces more favorable strength gains than high or low volumes during a short-term training cycle. Journal of Strength and Conditioning Research, 19(3): 689–697. (9/27/2005)