Intensity vs. Volume: The Key to Optimizing Your Training
Optimizing Your Workout: Finding the Right Approach
Understanding the Core Concepts
Before diving into what works best for your fitness and physique goals, we need to define two crucial training variables: intensity and volume. Each plays a role in muscle growth, but understanding their differences will help you make more informed training decisions.
Intensity Explained
Intensity refers to the effort exerted during a lift. In simple terms, it’s the difference between taking a set to mechanical failure versus stopping with reps left in the tank. The harder you push each set, the higher the intensity.
Intensity is a measure of looking at the amount of weight lifted during the workout. The philosophy is that as you progress in strength, you will grow in terms of hypertrophy if you are working within the hypertrophic rep range (6-20 reps).
From a strength training perspective, intensity is often measured by the amount of weight lifted relative to your one-rep max (1RM). For example, a set of 315 lbs for 10 reps taken to failure is more intense than performing the same 10 reps while stopping three reps short of failure.
Why Intensity Matters for Muscle Growth
High-intensity training recruits the maximum amount of muscle fibers, increasing mechanical tension.
It ensures progressive overload—each session, you focus on lifting heavier or pushing harder.
Strength improvements over time correlate with increased muscle hypertrophy.
It fosters a growth-oriented mindset—serious lifters train with purpose and effort.
Promotes neuromuscular adaptation, allowing for increased efficiency in muscle activation.
A key takeaway: lifting heavier within a hypertrophic rep range (6-20 reps) will lead to greater muscle growth when executed properly.
Volume Explained
Volume refers to the total number of sets and reps performed in a workout. It can be calculated as total tonnage (sets × reps × weight). For example:
4 sets of 10 reps at 100 lbs = 4,000 lbs of total tonnage
Volume-based training often emphasizes more total sets and reps with lighter loads. The idea is to accumulate enough workload to trigger muscle hypertrophy.
Why Volume Matters for Muscle Growth
Higher total volume increases time under tension, an important factor in muscle hypertrophy.
Volume-based programs focus on gradual rep and set increases to ensure progressive overload.
A minimum threshold of volume must be met to stimulate muscle growth.
Helps improve muscular endurance and work capacity.
However, more is not always better—excessive volume can lead to diminished recovery, making it harder to sustain training frequency.
High-Volume vs. High-Intensity: The Inverse Relationship
Volume and intensity have an inverse correlation—if volume is high, intensity must be lower, and vice versa.
Volume Categories (Based on a 6-Movement Push/Pull/Legs Split)
Low Volume: <16 sets
Moderate Volume: 16-20 sets
High Volume: 20+ sets
High-intensity programs tend to be lower in volume because pushing to failure across high sets leads to burnout and poor recovery. In contrast, high-volume programs involve more sets but with lower intensity per set.
Which Method Produces the Best Results?
Research and practical experience indicate that intensity trumps volume when total load is equated.
Consider this scenario:
Lifter A (High-Intensity Approach):
Bench Press: 2 sets to failure (315 lbs × 8 reps, 245 lbs × 12 reps)
Total tonnage per session: 5,460 lbs
Bench Press Frequency: 2x per week → 7-day tonnage: 10,920 lbs
Lifter B (High-Volume Approach):
Bench Press: 4 sets (225 lbs × 10 reps, leaving 2-3 reps in reserve)
Total tonnage per session: 9,000 lbs
Bench Press Frequency: 1x per week → 7-day tonnage: 9,000 lbs
Even though Lifter B lifts more per session, Lifter A achieves higher total workload over time, leading to greater strength and hypertrophy gains.
Why High-Intensity Training Works Best
Maximizes strength gains, which drive hypertrophy through progressive overload.
Optimizes recovery, allowing for higher training frequency.
Prevents junk volume, ensuring all sets contribute to growth.
More neurological efficiency, allowing for greater force output per contraction.
Exceptions to Consider
Athletes may benefit from higher-volume, lower-intensity training for endurance and performance.
Older lifters (50+) may prioritize moderate loads with higher volume for joint safety.
Bodybuilders preparing for competition might use a mix of both approaches to refine muscle detail and symmetry.
Bonus: Intensity Techniques for More Gains
Want to push beyond failure? Here are three techniques to maximize intensity:
1. Rest-Pause Sets
Perform a set to failure, rest 10-15 seconds, then perform another mini-set.
Repeat 2-3 times for extended failure.
Example: Bench press 225 lbs × 9 reps → Rest 10 sec → 4 reps → Rest 10 sec → 2 reps.
2. Cluster Sets
Pick a weight you can do for 15 reps.
Perform 6 sets of 4 reps with 10-second breaks between sets.
This allows you to complete more total reps with a heavier load.
3. Drop Sets
Perform a set to failure, then immediately drop the weight and continue.
Repeat 3 times.
Example: Dumbbell shoulder press 60 lbs × 10 reps → Drop to 40 lbs × 8 reps → Drop to 25 lbs × 6 reps.
Final Thoughts: What’s Best for You?
For hypertrophy: Prioritize high-intensity, low-volume training.
For endurance or joint longevity: A moderate-volume approach may work better.
For strength & muscle mass: Focus on progressing your lifts over time, ensuring adequate recovery.
For balanced development: Consider strategically integrating both approaches in different training phases.
At the end of the day, progressive overload is king. Train hard, smart, and consistently, and results will follow.
Looking Forward
This should have explained the science and philosophy between intensity and volume. This is important to know as you will be able to see what works for you and understand how to set up training that works specifically for you.
As always, I am open for any questions, please reach out by email to stevemliberati@gmail.com.
-Steve
PS In the next newsletter (going out on Monday), I will recommend some recovery protocols to help you maximize your fitness gains to help make you a lean, mean, muscular machine!