It’s been some time since my last blog post, two years and one month in fact! Don’t worry I’m still in York doing personal training, I’ve learnt an awful lot over the past few years just cutting my teeth and trying to master my craft as much as possible in that time. One thing I’ve learnt is how important it is to have a focused and in my opinion high volume workout.
The proof is in the pudding, I’ve never put a picture of myself on this website, I get my clients good enough results so that their before and afters are all I need in order to show off what I can do. But enough waffling, let’s talk about high volume. So what do I mean by high volume? Well, most people will come into the gym and go through the motions after a while, three sets of 8-12 reps of the same exercises they’ve always done.
They’ll be done in 45-60 minutes and wonder why, even though they used to get great results they aren’t getting any where with their training any more. They need to change it up. They need to push themselves further and make it more progressive. Most people know this, so what do they do? Slap on more weight, constantly pushing themselves further and further with as much weight as they can do.
But becoming stronger is a very slow process after a while. Sure, at the start of a new bulking cycle or when you first start working out you’re going to see some great progress on strength. But if you can bench press 160kg for reps then chances are it’s going to take months, or more likely years to increase that number to 180kg or even 200kg! That’s a long time to add a little bit of progressive overload to your training. But it takes 2 minutes to add one more set to your workout.
So instead of increasing the weight every time you workout, add more sets. If you do three sets, do four. If you do one drop set, add a triple drop set. Add pyramid sets to your training. Then, after 4-8 weeks take a step back and go back to doing your three sets, I guarentee you’ll see a massive change in your physique, not only will you be bigger and stronger but you’ll be leaner because your burning off more calories!
I promise, try this. Up your workouts from 30-45 mintues to 60-90 minutes! Do four sets and not three sets. Add a drop set or two in there and I guarentee if your nutrition is right (meal plans still available) then you will see results you could have only dreamed of in the past. Your body gets used to everything, your training doesn’t need to be heavier. It needs to have more volume and you need to train smarter!
Try it and let me know in the comments below. I hope this helped you!