Nicholas Hodson's Workouts: Benefits Of Volume Training

Diminished Joint Damage

high-volume resistance training mainly relies on light to moderate weight instead of heavy-duty poundage
there is less impact on the joints
if you sub in machines for free weights, you're going a step further to save your joints and tendons by reducing jarring movements and limiting range of motion to help ensure you use proper form

Reduced CNS Fatigue

Feeling tired and weak during or after a heavy workout is likely due to central nervous system (CNS) fatigue
exhausting your muscles is a good thing for hypertrophy (building muscle)—you can't know how far you can go until you push yourself to the limit—training to failure every time can be a detriment
high-volume training, the intensity is often low enough to keep most athletes from developing CNS fatigue, but still at a point where workouts remain a challenge

Burn Fat And Build Muscle At The Same Time

Adding a high-intensity element to your high-volume training can turn into “ muscle-building cardio” when applied correctly with circuit training routine
Keep your heart rate elevated by minimizing rest between sets or rounds of circuits

It's Great For Bulking

The huge amount of reps involved force your motor units to contract muscles, which in turn adapt to the stress by hypertrophying those fibers
the sheer volume means that you’re spending more time doing each exercise – meaning time under tension of your muscles is increased, which in turn increases hypertrophy
Volume training uses compound lifts that recruit multiple muscles in each movement
More anabolic hormones are released the more muscle mass you involve in exercise
You can also lift more weight than you could during an isolation, which increases hypertrophy even more

Sample 4 Week German Volume Training Routine For Bulking

Day 1 – Chest and Back

Incline Bench Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Flat Dumbbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Incline Dumbbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Cable Crossovers 7 sets of 12 reps, rest 30 seconds between sets.

Dumbbell Pullovers 7 sets of 10-12 reps, rest 45 seconds between sets.

Deadlift 7 sets of 10-12 reps, rest 45 seconds between sets.

Barbell Rows 7 sets of 10-12 reps, rest 45 seconds between sets.

T-Bar Rows 7 sets of 10-12 reps, rest 45 seconds between sets.

Day 2 – Legs and Abs

Squats 7 sets of 10-12 reps, rest 45 seconds between sets.

Stiff Legged Deadlift 7 sets of 10-12 reps, rest 45 seconds between sets.

Weighted Lunges 7 sets of 10-12 reps per leg, rest 45 seconds between sets.

Leg Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Seated Leg Curls 7 sets of 12 reps, rest 30 seconds between sets.

Day 3 – Arms and Shoulders

Dumbbell Lateral Raises 7 sets of 10-12 reps, rest 30 seconds between sets

Dumbbell Rear Delt Flyes 7 sets of 10-12 reps, rest 30 seconds between sets.

Dumbbell Front Raises 7 sets of 10-12 reps, rest 30 seconds between sets.

Barbell Press 7 sets of 10-12 reps, rest 45 seconds between sets.

Barbell Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Hammer Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Preacher Curls 7 sets of 10-12 reps, rest 30 seconds between sets.

Rope Pushdowns 7 sets of 10-12 reps, rest 30 seconds between sets.

Barbell Skullcrushers 7 sets of 10-12 reps, rest 30 seconds between sets.

Dumbbell Tricep Extensions 7 sets of 10-12 reps, rest 30 seconds between sets.

Nicholas Hodson's Workouts