The purpose of this article is to go in-depth into training the chest using High-Intensity Training and Volume Training methods. I will give a workout program for the chest using both program methods.
To begin let me give you definitions of these terms (in my view) so that things will run a bit more smoothly throughout this series.
High-Intensity Training (HIT):
Method of training using heavy weights, lower repetitions (6-10), and explosive movements using a large amount of energy over a brief period of time.
HIT focuses more on the larger Type II-b fibers that give your muscles a more voluminous appearance. These fibers fatigue more quickly but produce the greater amount of force compared with Type-I fibers.
Volume Training:
Method of training using medium weights, higher repetitions (12-15), and more succinct movements using a similarly large amount of energy over a more extended period of time.
Volume training focuses on the smaller Type-I fibers that give your muscles a harder, more defined look. These fibers have a greater longevity for training and are more associated with cardiovascular training.
Sample HIT Programs
HIT Program 1:
Flat Bench Press: 245 x8, 275 x 8, 315 x 7, 345 x 6
Flat Dumbbell Press: 110 x8, 110 x8, 110 x8
Incline Dumbbell Flyes: 50 x8, 60 x8, 70 x 8, 80 x6
Decline Dumbbell Press: 60 x 8, 70 x 8, 80 x8
Click here to print the HIT program 1.
HIT Program 2:
Smith Incline Press: 235 x8, 255 x 8, 285 x 8, 315 x 6
Incline Dumbbell Press: 110 x 8, 110 x 8, 110 x 8
Flat Dumbbell Flyes: 55 x 8, 65 x 8, 75 x 8, 85 x 8
Cable Cross-Overs: 100 x10, 110 x 8, 120 x 6
Click here to print the HIT program 2.
Sample Volume Programs
Volume Training Program 1:
Click here to print the Volume program 1.
Volume Training Program 2:
Smith Incline Press: 185 x 20, 205 x 15, 225 x 15, 245 x 12
Incline Dumbbell Press: 60 x15, 65 x15, 70 x15, 75 x 15
Flat Dumbbell Flyes: 40 x 15, 45 x 15, 50 x15
Cable Cross-Overs: 70 x20, 80 x15, 90 x15
Click here to print the Volume program 2.
* Please note that this is just an example of the weights I would and do use in my training program. You will need to modify the weights to fit your particular level whether it be more or less weight.
Improving Intensity
Another good practice for both HIT and Volume Training is the incorporation of drop sets and super sets during your workout.
An example of using drop sets during the HIT for chest is as follows:
Flat Bench Press: 275 x 8, 245 x 8, 215 x 8 (This is considered one set. Repeat for 3 sets.)
Superset Video Guide
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- You can use this scenario for all muscle groups or for all exercises. However, I would recommend only doing one exercise using the drop set method as you will be very fatigued and prone to injury if you do all exercises during your workout this way.
- Also note that there is no rest between changing of weights. Only enough time to change the required weight.
An example of using super sets during HIT for chest is as follows:
Smith Incline press: 185 x 15, => Incline Dumbbell Flyes: 40 x15
Strip Sets (Drop Sets) Video Guide
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| View The Video: Choose your version:
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- This is considered one set. You would then progress by increasing the weight on each exercise by just enough to where you can get the required amount of repetitions.
- Again remember there is no rest between exercises here. You can take a minute or two break between sets to prepare for the next one in order to give maximal effort. Also, do this only for the two involved exercises. Continue the remainder of your workout following the Volume Training protocol.
These are just a few ideas to get you over the slump in chest training. Please look for my upcoming articles which will cover other muscle groups using the HIT and Volume Training principles.
Thanks,
jhustono1@cableone.net
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