3 Volume Training Myths

1. You MUST perform 3 sets of 10 reps. Nope. That is a huge myth. It was huge 70 years ago when Thomas Delorme published a paper on progressive resistance. This article was popular because it worked better than the training methods at that time. It seems to have stuck. Try switching it up once in a while. Keep things interesting. My go-to is 3 sets of 6-8. If I can easily get to 8 each set I up my weight. It also depends on the exercise and the goal for that exercise.

2. One-Size-Fits Training Program. If it worked for Hulk Hogan is will work for me. Absolutely not. Our bodies are all different and we need different things. There are many factors other than biology that go into this; goals, fitness level, training experience, age, and recovery. All these factors make a one size fit all plan not ideal.  Experiment to discover what works for you and don’t become discouraged when you need to switch it up. 

3. Over-training a muscle. Unless you’re not using recovery periods during your exercises and giving yourself rest days, you're fine. You can’t over-train with intensity and weight. If you're not giving yourself adequate rest, that can result in issues. You could become weaker, fatigued, experience mood problems, or lack of focus all of which can increase the chance of injury. Training with a high volume or intensity can be necessary to reach your goal.

Improve your training routine by varying your number of reps and sets, find a routine that is best for your body and goals, and push yourself to get those results. Go outside of your comfort zone in the gym. Focus on recovery factors like plenty of sleep, eating enough calories, and de-loading or taking rest days when necessary.