Volume VS Intensity is a Lie (Muscle Growth)
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Volume vs intensity is a lie because they work together to create muscle growth.
Intensity is nonnegotiable; you have to train with a high level of intensity, or you won’t build muscle. Intensity is defined in a couple of ways; the best definition for hypertrophy is reps in reserve; this is how many repetitions you stop from failure, with the typical recommendation being between 1 to 3 reps.
Training with heavy weights and low repetitions (5 to 8) makes it easier to get into this range, but it’s hard on the joints and requires more recovery time. Taking every set to failure also requires more recovery.
With volume being the primary driver of muscle growth, meaning the more working sets per week we can do and recover from, the more muscle we’ll build. We don’t want to spend all our time training low rep with heavy weights or bringing all sets to failure. We can mix it up, training with higher ranges like 8 to 12, 10 to 15 or even 15 to 20 and not slow down our gains.
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