Volume Vs. High Intensity: Which Style Of Training Is Best For Growth?

One of the hottest arguments in bodybuilding today is the ideal training method to accelerate muscle growth. The argument seems to be neverending, and no matter how much research is released in regards to training and muscle growth, it appears there will never be a definite answer because of all the different factors involved. At first it was the heavier you lift, the more size you will gain…what followed was research revealing the hormonal response to high intensity, volume exercises with short rest periods; it has long since been believed that this hormonal response during exercise was responsible for muscle growth.

What exercise physiologists soon discovered however was that this acute hormonal response was simply a stress response similar to the testosterone release that accompanies a high dose of caffeine (1). This leads to fat being released into the blood stream for use as fuel (this concept of stress, adrenaline etc. releasing fat is great for exercise, however for sedentary individuals who do not exercise on a regular basis these elevated triglyceride levels can lead to atherosclerosis and poor blood vessel health.)

Today’s current leading theories for muscle growth point to ‘Time Under Tension’ as a means for growth. While time under tension training is widely considered to be the most effective because of the research supporting it (as noted in the ‘You are What You Lift’ article) the actual overall training method used to reach hypertrophy is still being argued. There are many who believe in high intensity techniques: low volume, high load training; as a means to illicit muscle growth.

While many others who come from a powerlifting background believe in sacrificing weight to incorporate high volume training. Some of the most well known advocates on both sides are genetically superior professional bodybuilders and their physiques/progress alone is not enough evidence to settle the score. To do so, we must take a look at the advantages of both styles of training and draw the proper conclusions from the research as to what actually leads to growth.

High volume, low intensity training is the most traditional and widely accepted form of training among most weight lifting regulars. The idea is to incorporate multiple sets to repeatedly target a specific muscle group in an attempt to breakdown muscle tissue and increase tension time as a means to illicit growth. Some of the most profound evidence for using volume points to its ability to increase markers of protein synthesis post-exercise which is a very important indicator for muscle growth (2).

However, despite the research pointing to this style of training supposedly promoting growth there are a few things that have to be put into a different light to understand the limitations of sticking to one style of training. The first, is the research that shows it’s correlation with protein synthesis, there were no glaring issues with the study itself, only with what most people take from the study as proof of high volume being the correct training style…here is the definition of protein synthesis from Biology-Online.org : “The creation of proteins by cells that uses DNA, RNA and various enzymes” Her is another definition from Dictionary.Reference.com: “the process by which amino acids are linearly arranged into proteins through the involvement of ribosomal RNA, transfer RNA, messenger RNA, and various enzymes.” (I’m using independent definitions and not my own so that you know I didn’t word it to support my argument).

What you’ll notice from both definitions is that protein synthesis is the process by which the body repairs damaged muscle tissue from exercise, and while it is involved in muscle growth, IT IS NOT A CUT AND DRY INDICATOR THAT YOU ARE BUILDING MUSCLE. Now this is not to knock volume training, but it is a sign that the most supportive research of this style of training isn’t conclusive enough to end the argument. Another key factor to be weary of is this; if you can only grow when tissue repair exceeds tissue damage (Exercise Science 101) then when is constantly causing muscle damage from high volume training going to limit you?