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Volume, How Much for Great Results?
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John Peterson John Peterson is online now
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Join Date: Feb 2008
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01-10-2017, 03:37 PM
Hello Friends,

I have been asked a question, "How can I know that I'm doing enough volume to get good results without wasting time doing more than I need to do?"

That's a fair question and it is one that every man must answer for himself.

The truth is that there definitely is a 'point of diminishing return' for just about any endeavor you can think of including exercise. In other words a point at which you have achieved as much benefit as you're going to get and to go beyond it doesn't offer further benefit and may in fact start to subtract rather than add to maximized benefit.

Obviously there is no 'one size fits all' answer. And the truth is I have dealt with this same issue for myself.

Here is what I have learned doing my research for 'Living Strength: Power Secrets From The Fountain of Youth'. I know that without a doubt that when I was young I truly did waste time training in high volume that was not nearly as efficient as it could have been because it wasn't nearly intense enough.

For example: In my late teens, 20's, 30's, and 40's I was thrilled that I could do a single set of 500+ Atlas Push-Ups between standard 18" chairs. There was nobody else I knew that could even come close to 100 consecutive reps let alone 500 so it was a source of ego gratification. I even had friends that doubted it was possible count while I did it. For those that want to know, that one continuous set of 500+ always took me just under 20 minutes. But guess what? I could have had far better results intensifying it just enough so that I would have maxed out 4 to 5 sets of 50 reps but I didn't know that because I thrived on not only having a very pleasing physique but also in being an endurance animal.

So what am I saying? It depends on what you are wanting to accomplish.

If it is sheer strength then Isometric Contraction with an Isometric Power Belt utilizing Solomon's 5-6-7 Protocol will accomplish that in 25 minutes or less as Coach James Baley, the inventor of the Power Belt stated, "The same results can be achieved with a twenty-five minute session with the Isometric Belt as can in a 2 hour session with barbells."

But lets say you want all 7 Strength & Fitness attributes that include Strength, Flexibility, Endurance, Balance, Coordination, Speed and Physique. What then? That's where a certain amount of volume comes in for the purpose of infusing the muscles with Highly Oxygenated Blood complete with growth and healing factors. In that case you need to pre-exhaust your muscles with Isometric Contraction and then intensify your Dynamic exercises enough so that you can cut back your volume to a half, a third or perhaps even less. It all depends on what it is you want to accomplish. The more intense it is, the less time least to a point because you still need to achieve a pump.

---John Peterson
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