Guide to Intensity and Volume for Bodybuilding
Your muscle hypertrophy when it comes to exercises depends on two main factors. The muscle strain and how long your muscle is exposed to the resistance. Making changes to your workout intensity or volume can impact the results you get from doing the same exercises.
The use of injectable or oral anabolic steroids can also help in achieving the figure you desire, but the impact of extensive working out cannot be denied.
Knowing how it affects your body and which one you can prioritize to achieve your goals is essential for more productive gym sessions.
What is Intensity?
In a bodybuilding context, intensity refers to the effort you put into your workouts. The harder you train, the more intense a workout is. The difficulty you face in doing each rep defines how strenuous it will be on your muscles.
You need to increase the weights and focus on pushing til failure to increase your workout intensity.
Volume in Workouts
The volume of your workout defines the amount of exercise you perform. It is the amount of work you do throughout the training.
The number of sets, workout duration, and reps per set ultimately describe your workout endurance and volume. High-volume workouts tend to be less strenuous than intensity-centric ones.
Measuring Volume and Intensity
Volume is usually measured in the amount of time you spend training. The minutes you spend on a specific exercise determines its volume. A higher rep count can mean more sets or just more time in general.
Intensity is measured in many metrics. It is measurable in THR (Target Heart Rate) or RPE (Rate of Perceived Exertion).
Role of Intensity in Gaining
High-intensity workouts mean you get more work done in fewer reps. Higher intensity means you maximize the strain on your muscle per rep. It prioritizes better muscle tears; therefore, your muscle heals and expands effectively.
Moreover, increasing your weights and decreasing the rest intervals between sets can increase your muscle strength and heart rate and burn off fat faster.
How does Volume Affect Muscle Building?
Higher volume generally means longer workouts. The volume of your training is the number of reps, sets, and the duration of strain you put on your muscle. For your muscles to be able to do more, you need to decrease the intensity.
Therefore, high volume and low intensity is the most popular workout strategy. Higher volume significantly increases muscle endurance and stamina and promotes weight loss.
Doing the Right Amount
Workout intensity and volume are interdependent. It seems alluring to go for higher volume. However, to do so, you need to decrease the weights accordingly. You need to maintain a healthy amount of intensity and volume to avoid ineffectiveness, fatigue, and injuries.
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Which One to Choose?
Intense workouts are ideal if you focus on making better gains and building high strength. Similarly, to improve endurance, you should opt for higher volume. The goal is to maximize your hypertrophy and to depend on your goals.
You may need to go for different set lengths or weights. However, It cannot be stressed enough to maintain a healthy balance between both to avoid fatigue and injuries.
Progressive overloading refers to increasing both the volume and intensity of your workouts as you keep growing stronger. It is vital to keep your activities challenging for your body to keep your gym sessions fruitful.
Your muscles become capable of doing more as you continue to work out. You should opt for increasing the number of reps and weights and decrease the rest intervals to keep pushing yourself and extracting every last bit from your workouts.
Intensity refers to the exertion you put on your muscles in a period. Workout volume is the duration of the strain put on the muscles. Higher intensity workouts involve heavier weights with fewer reps which is ideal for better strength and size.
Low-intensity high volume, on the other hand, focuses more on increasing endurance and stamina. Doing each exercise, you should maintain a healthy balance between the two to avoid overworking and make the most of your time.