High volume, Low intensity resistance training.

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High volume, Low intensity resistance training.

Post by daniel4738 » Tue Jan 30, 2007 8:44 am

OK, so I am 25, 178cm, 75kg and I like to dothis funny sport called Adventure Racing, which involves races upwards of 100s kms over periods of several days.

I also like resistance training and tend to use it to suppliment other training especially in the winter. So 9 months ago I moved to another country and stopped training for 4 months, didn't weight train for well over 6 months and will soon be finishing a cycle of 8weeks Hypertrophy training, 8 weeks strength training and another 8 weeks hypertrophy training. I have read a book which advocates High volume trianing to suppliment strength training in a period of 8weeks strength - 12 weeks endurance.

The thing is the endurance phase pushes the training to peak at 30%RM x 60 reps for 2 sets. The book is written by lots of PhDs and MDs so I suspect they aren't BSing. However I cannot find any other literature which supports this, even research papers deem high volume training as 28 reps at the very maximum.

The question I would like to ask is 1) does anyone here have any recomendations for books or preferably online scholarly articles which have high volume training details. What are people's opinions of high volume (30+ reps) ?


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Post by TimD » Tue Jan 30, 2007 9:31 am

Well, I've heard both arguments, both sides supported by phd's and others. One approach for endurance type of training with resistance is Javorek's approach, which usully keeps the reps in the 12-20 range, intensities of around 50-60%, however, many sets are used, with short rest breaks between them. He also uses complexe for this as well (circuits done with NO rest inbetween exercises, all done with the same weight) An example of his philosophy is here.
Now, on the other hand, going along with your periodized style of training, is the Bompa approach.Tudor O. Bompa has written several books dealing with periodization models. "Serious Strength Training" and "Periodization Training for Sports". In his first book, he does in fact lay out a set / rep scheme similar to what you have mentioned,but it is a cutting pase for bodybuilders, and not necessarily a strength - endurance phase. I'm not at all sure I agree with this approach, but it is in the book.
Peronally, I prefer crossfit.com's version, which is a combination of everything, high intensity, low reps, low volume, lower intensity, high volume with high reps, and just about everything in between, in a somewhat random pattern.