Volume Sets for Muscle Growth

Volume sets are an incredible tool when used correctly. This method, popularised by Charles Poliquin, is where you do three exercises in a row, on the same muscle group, using minimal rest between those exercises. The execution of 'Volume Sets' requires careful attention and proper intensity. It looks like this: First Exercise: Use a heavier weight for 6 reps. Rest 10seconds, then do the second exercise. Second Exercise: Use a moderate weight for 12 reps. Rest 10 seconds, then do the third exercise. Third Exercise: Use a lighter weight for 25 reps. Rest a few minutes and repeat The 6,12,25 method is the most common way we program volume sets at ACTV. When programming we can mix it up a little, if the above principles are adhered to. An example of this is in Friday’s workout.  See below for your reference: PART B1 3 ROUNDS ON THE 4 MINUTES (YOU GO I GO) 8 x BB Push Press 12 x DB Lat Raise 18-24 x Lat Pull Down The above set is performed one exercise after another. The first exercise for 8 Reps the second 12 reps and the last for 18 reps. The rest between them all is short (30s tops), with the intention to cause as much micro-tearing of the muscle fibres as possible. We are also increasing blood lactate release, which signals for human growth hormone release, resulting in muscle growth. Another benefit of Volume Sets are fat loss. You will be burning extra calories for hours after you work out. Keep form and lift with a fast tempo. We use many variations of Volume Sets at ACTV, the 6,12,25 sets are the original and arguably the most effective.