When it comes to getting big and strong, Volume Training stands apart from most other training methods. Its main purpose is to help lifters gain
huge amounts of muscle mass in the off-season. At first glance, Volume Training may seem unorthodox and unlike most bodybuilding training programs
you've likely tried before, but it sure does work!
The goal of Volume Training is to complete 8 sets of 8 reps with the same weight for each exercise. Due to the high volume and hardcore intensity involved with this type of training, you need to only perform one exercise per bodypart - that's it! So make sure to select exercises that recruit a lot of muscle fibers, such as bench, squats, and bent-over rows. Stay away from any isolation movement like kickbacks or flys.
Start off using a weight that's about 60 percent of your current one-rep max with a minimum rest of 60 seconds between sets. Once you get to the point where you can complete all 8 sets of 8 with only 60 seconds rest, it's time to increase the weight. The general rule of thumb for increasing weight in this program is to add about 5 percent and repeat the process. For those new to this method of training, we recommend using the following bodypart split: