High Volume, high weight or both?

Been looking into the whole discussion and was wondering why I cant do both. I’m in my off season and would be training 4 times a week meaning I get three days off (one of them days being practice). So is it worth me working with for example 4x8-10 with heavy weight?

Try it. You’ll find out in 2 weeks or less. :slight_smile:


If you’re doing 8-10 reps, is it heavy weight?

This does not really say anything about the volume or intensity. The goal should be to use heavy weight. How close you get to failure is different.


Ig so. The reason I’m asking is that I know that volume is good, but so is lifting heavy for strenght and most peoplr kinda do either one, but dont do both. For example in most of my workouts I normally increase the weight each set, but still do the same amount of reps, so I tend to start off with around 75% of my full strength and by the end of the sets i’m pretty much almost at failure even though its still the same amount kf reps e.g. 3x8

Try it and see. We all respond differently to different training styles.

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Why not follow a program from a legit source, you can even find them on this site, and see what results you get?

who said you can’t?

you can do whatever you can recover from.

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High relative to what?

Here’s an example of a high volume, heavy weight workout.
Squat, Bench Press and Rows in 8-10x3 with 82-85% of RM.

I honestly don’t understand the question. Maybe I’m dense this morning. Is this a variation of how far away from failure should your sets be?


You absolutely can do both.

Most powerlifting programs incorporate both, albeit in phases as you go from accumulation to peaking.

If “bigger stronger leaner” is the goal, Google “powerbuilding”. These routines mix heavy competition lift training with supplemental lifts typically in the mid-weight/rep range and accessories as high rep volume work and are often programmed for aesthetics on top of the strength training vs lift specific accessory work.

Programming is key and following a routine from a valid coach is important as they will already balance intensity appropriately.

It’s hard but you’ll adapt to it like any new stressor. Just make sure diet, recovery et cetera are on point. And don’t be scared to take a deload or even off week now and then.


OP…Sure you can do high volume and high intensity…But, the frequency would take a hit.

But in your case id question if its optimal for you. Considering your getting ready for a upcoming Football season ( Including speed and agility work)and as you have stated in other post you are also trying to loose weight .


Definitely changes things. Goal specific, and in this case sport specific training are important. Not sure what level we are talking about but even a good high school football program will have different training styles and methods as granular as field position needs (wide receiver vs lineman). You don’t want to go in to a season feeling murdered and then have to make the neural adaptations again from hard training off track from your actual goal to playing.


Yep exactly… unfortunately in earlier post, the Op has stated that the school he attends doesnt have a organized strength and conditioning program for their athletes.
Not going to lie, in this day and age that surprised me.

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Yeah that’s crazy.

follow Schwarzenegger’s high volume 6 days a week, 3x a week each bodypart routine

he was the expert

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I’m currently on WS4SB 3, but was really just wondering why I can’t just add on 2 extra set of the heavy weight I was already doing

More volume is not always better and doesn’t always equal more gains. Especially if intensity is high (relative to failure), you may certainly notice diminished recovery which will impact your progression and rate of muscle and strength gain. I’m not as well-versed in the world of strength training, but for Hypertrophy, if you’re wondering why you aren’t doing higher volume or if you need more sets, then you’re not pushing the sets you have hard enough. I know with the kids Jim Wendler trains, he really emphasizes the importance of executing each rep with speed, power and precision on all of the main work and he’s had awesome success growing his athletes. All of this to say, stick with your program. The coach has reasons for all decisions made in terms of volume, intensity and frequency.


Be a little more specific on which lifts you’re talking about.

Do you mean the assistance/accessory lifts? Tricep and back moves? Like the ones labeled “C,” “D,” and “E”?

Or some other part of the program?

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