Timed Volume Training is a simple but highly effective way of training can be a great way to stimulate your muscles into growth especially if you have hit a plateau, even if you are just using basic kit or body weight exercises only.

Rather than focusing on the number of reps and sets you complete, this workout stipulates that you do chunks of a particular exercise with very little rest between each sets.

Basically, if you are doing chin ups or pull ups, you would perform sets of 3 reps for 15 minutes, with only a 10 seconds rest between each set.  As you start to grow tired and your muscle fatigue, you will require longer rest between sets. At this point increase the rest time to 20 seconds between sets and 30 seconds and so on until the 15 minutes has elapsed.

On Day 1 you should try do 15 minutes of a chest exercise, such as press ups, which are excellent for doing in this program and once you have finished that continue working out by performing 15 minutes of pull ups for your back.

Next you shoudl do 10 minutes of calves (calf raises) and abs (crunches), making sure you alternate between the two and then finish with ten minutes of biceps work such as bicep curls.

On the Day 2 you will start the routine by performing 15 minutes of quads work by doing squats or leg press for example.  After this perform 10 minutes of hamstring curls, ten minutes of shoulder presses and 10 minutes of tricep extensions.

You should aim to finish each session in around 45 minutes or less. Make sure you perform each workout two days per week, then increase to three and add a fourth session only when you fell yourself getting stronger and are finding it easier and also making sure you keep switching the exercises and increasing the weights if you need to.

Alternate between these two workouts, taking a day off after each cycle for the best results.

Tags: build muscle, hypertrophy, personal training

This entry was posted on Thursday, July 8th, 2010 at 5:09 pm and is filed under Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.