Volume is one of the most talked about aspects of training. Almost regardless of what program you do, there is nearly always some type of volume phase. This is probably not by accident. Success leaves clues and over the years a volume phase has been shown to be a critical part of any training program. The question is, why?
Well, this is kind of where some of the debate may set in and I will provide my two cents on it. I think the volume phase has a two-fold benefit.
The CNS Card
Firstly, by nature a volume phase cannot be that heavy of a lifting phase. Weights cannot be lifted for volume and intensity. Thus, moderate loading with a number of higher sets and reps characterizes a volume phase. This is quite similar to the extensive to intensive concept Russian’s had regarding athletic development. The volume phase acts as a form of introduction. The body is stressed not by intensity, but by work capacity and shear tonnage. Thus, the risk for injury can be mitigated by not having someone perform near maximal movements when the motor pattern has not been grooved with the necessary number of reps at sets. Thus, the high volume phase is a good way to prepare the CNS from both a learning standpoint and a stress standpoint. The athlete may be getting worked form a contractile side, but the level of effort and intent per-lift will probably be much lower than that of a max effort or a power phase
The Physiology Card
Secondly, high volume causes a large metabolic response in the body. Muscle tissues are broken down, tendons/ligaments are worked and the body is forced to adapt. The metabolic demands cause enzymatic changes, the contractile demands increase hypertrophy and the ligament/tendon demands help increase their integrity. Thus, after this phase the body has what some call “adaptive momentum”. This is characterized by the anabolic state the become goes into during this phase and if couple with proper recovery and nutrition, it will theoretically carry over to the next phase as well.
Walking A Fine Line
With any stressor, we walk a fine line. However, during a volume phase, I feel that this tight rope act becomes a little trickier. The deal is this phase is supposed to get the body ready for the upcoming phases (strength/power). However, because it is the first phase the base we set will be carried through and if we do more harm than good, we are in trouble. Thus a volume phase shouldn’t be looked at as. “lift a lot and see what happens”, it should be specifically directed at a goal. The tissues targeted needed to mapped out and addition of “fluff’ needs to be avoided. If done properly, it can help propel your following training phases in positive directions and help you ultimately reach your training goals.
Conclusion
Great coaches have used volume training for more years than I have been alive. However, this misnomer that volume means undirected high volume loading is incorrect. The volume phase sets your base. It needs to be directed at a specific goal. If done properly, the benefits of such training will manifest themselves in the following phases
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