Powerlifting

Quick Thoughts On The Importance of Volume


Written by

The other day I was texting with my good friend Max Aita and he voiced his frustration and confusion over some athlete’s and coach’s resistance towards high volume squat training:

920741_1005586666174269_2612023028853155809_o

If there is anyone who is well versed in High Intensity High Frequency, its benefits and downfalls, it is Max Aita who spent 13 years training in this style under Steve Gough and Ivan Abadjiev.

So if someone who Front Squatted over 600# and Back Squatted nearly 700# at about 220# bodyweight training in this style, still espouses the benefits of volume training, what does that tell you?

VOLUME IS REALLY IMPORTANT.

Squatting to a daily max, or weekly maxes in different exercise variations, is a great way to improve maximal strength through developing technical prowess (not so much this one with the different variations) and neural abilities but if that is all you’re doing, you’re missing out on important qualities that will contribute to your long term strength and success.

Training for hypertrophy by maximizing your weekly volume through sets of 6-12 reps at 60-75% intensity, is the best way to help your legs grow and then you can take those now bigger legs and teach them to produce more force during general strength training and then hone their technique and nerual abilities in a peaking phase.

It is also important to apply this idea of phase potentiation to your training to avoid staleness. The longer you train a certain movement or physical quality, the slower your gains will come. So while I’m not telling you to change exercises weekly by any means, it is important to have dedicated phases of at least 3 weeks in duration for the different qualities of hypertrophy, strength and peaking.

Learn more about these ideas here:

https://www.youtube.com/watch?v=apl-xtn_wJ4
https://www.youtube.com/watch?v=SICmP8_irsI
http://360.jtsstrength.com/videos/22/311/practical-programming-for-hypertrophy
https://www.youtube.com/watch?v=eBIInwyXIfA
https://www.youtube.com/watch?v=onpnlCNGzlA
http://www.jtsstrength.com/articles/2015/05/28/the-importance-of-the-off-season/
http://www.jtsstrength.com/articles/2014/08/22/squatting-build-wheels-bodybuilders-train-squat/
https://www.youtube.com/watch?v=E1jHUxTJRZQ
http://www.jtsstrength.com/articles/2013/12/03/nonsense-periodization-powerlifting/
http://store.jtsstrength.com/products/scientific-principles-of-strength-training

Don’t miss out

Sign up today and receive our YouTube 250k eBook for free! Plus get all the latest and greatest Powerlifting, Weightlifting and Strength Training content, straight to your inbox.

You may also like

Squat Development for Weightlifting
Powerlifting

Squat Development for Weightlifting

Since the press was eliminated from competition in 1972, weightlifting has become a completely lower body dominant sport.  Yet - not surprisingly - there is …

Understanding Volume
Powerlifting

Understanding Volume

INTRODUCTION There are many controlled dimensions of the strength training equation and even more uncontrollable dimensions. When laying out a program, the things we can control …

5 Things That Are Holding Your Squat Back
Powerlifting

5 Things That Are Holding Your Squat Back

Is your squat stagnant? Have you plateaued? Chances just some small adjustments to your training can help you break through your stagnation and hit some …

How To Train The Squat For CrossFit
Fitness

How To Train The Squat For CrossFit

As the Juggernaut Squatapalooza rolls on, check out the first six parts of this series if you’re just tuning in:Part 1:  Setting up for a …

Max Aita: A Squatting Life
Powerlifting

Max Aita: A Squatting Life

Recently, we had the opportunity to sit down with athlete and coach, Max Aita, to get some insight into his unique perspective on squat every …

Building An Explosive Squat
Powerlifting

Building An Explosive Squat

Reposted from Chad's T-Nation Article "An Explosive Squat Is A Bigger Squat" “Through the roof, through the roof, through the roof.” Those are the words that …

The Cowboy Method
Training

The Cowboy Method

Wanna squat more? Then you’ve gotta squat more! The Cowboy Method was born out of the Texas Method-I originally called this the Big Texas Method but …

Inverted Juggernaut Method: Building High School Beasts
Training

Inverted Juggernaut Method: Building High School Beasts

The Juggernaut Method is a great program that has helped thousands of athletes take their strength and power to new levels. With Juggernaut’s current crop …

Shopping Cart
There are no products in the cart!
Subtotal
$0.00
Total
$0.00
Continue Shopping