This Brutal Training Style Can Help You Pack On Muscle Really Quick

The bodybuilding world is full of trials and errors in regards to training and nutrition. Every day a new research comes up talking about the latest training protocols for optimum muscle hypertrophy.  Well, transforming a physique is a very subjective thing. What may suit Mr. X might not suit Mr. Y and so on. One lifting practice though, which was even pretty popular during the golden era of bodybuilding (old school) is the high intensity and high volume training or HIVT. This style of training is still considered as the best bet to pack on muscle mass in a short span of time. But is High Intensity High Volume training for everybody and how logical is it to do it every day?   

What Is High Intensity High Volume Training?

To be precise, performing 60-80% of your one rep max with 10+ working sets and minimum rest intervals can be defined as high intensity high volume training. Another classic example of this training is the German Volume Training (GVM) where you need to perform 10 reps x 10 sets of a particular compound exercise for instance squats, deadlifts and bench press etc.  The idea behind this training style is to gain strength while packing on muscle simultaneously.  However, this style works best with compound lifts and not with isolation exercises like biceps curls, lateral raises etc.

 Here's What To Keep In Mind Before Starting This Program  

1.    Natural Lifters Beware

If you are a natural lifter, then don't perform this workout for more than 4 days in a week. You need considerable time to recover.  Moreover, one muscle group per week should be the ideal split under this protocol. If you have the balls, go for two.  However, smashing legs with 10 sets of 10 reps will itself make it very difficult for you to smash them again within the same week. These intense sessions will make your targeted muscles beg for rest and recovery for at least during the starting week.

2.    Eat Big Or Get Smaller And Weaker

If you are religiously following this program, you need to shut up and eat. Your abs can wait for a while if you are training for growth and strength. Ignoring nutrition and rest on this program can have a counterproductive effect on your goals to build muscle. Ignore food and your body will always be in a catabolic zone (breaking muscles for energy). In fact, if your nutrition is not on point and you are sleeping less than 6 hours, you won't able to sustain this workout style for over 2 weeks at max. You'll tank and get smaller.

3.    Not Having A Plan Already

The worst thing you could do to your workout is going to the gym without a training plan. Without a plan, there is a high probability that you could pick up wrong exercises and therefore, the outcome of your training will never be up to the mark. It is imperative to have a workout plan before you start with this training style.

Here Is A Modified Sample Workout Plan For Beginners And Intermediates

Monday: (Chest, Core and Back)

1: Bench Press: 10 sets of 10 reps

2: Bent-over dumbbell row: 10 sets of 10 reps

3: Weighted sit-up (three sets)

Tuesday: Rest & Recovery 

Wednesday (Shoulders and Core)

1: Military Press: 10 sets of 10 reps

2: Pull-up 10 sets of 10 reps/till failure

3: Hanging leg raise (three sets)

Thursday: Rest & Recovery

Friday: (Legs)

1: Barbell Squat 10 sets of 10 reps

2: Stiff Legged Deadlift 10 sets of 10 reps

Saturday-Sunday: Rest & Recovery