Before Adding Volume to Your Workout
Boosting Muscle Growth: A 3-Question Approach
As a natural bodybuilder and powerlifter, Jeff Nippard, like the rest of us, has hit plateaus with his training. The good news is that the popular trainer and biochemist has a way to boost muscle growth even when it’s been stalled for weeks or months. This may come as a surprise to some, but Nippard says it’s all about adding volume at the right time. Ask yourself these three questions to find out if your time has come.
Question 1: Are You Pushing Hard Enough?
“Are you pushing hard enough?,” asks the Canadian coach. “Are you taking your last set all the way to failure?” Of course, muscle needs to be broken down before it can rebuild itself stronger, so if you’re not forcing those adaptations, then don’t expect to make gains in lean mass. Still, how do we know where true failure lies in a rep? “That means, if there was a million bucks on the line, you couldn’t possibly get another rep,” explains Nippard. If you are not pushing hard enough, fix this error but if you answered “Yes,” then move on to question 2.
Question 2: Are You Using Good Technique?
“Are you using good technique,” is your second point to consider, says Nippard. “So, you’re controlling the negative and you’re using a reasonably full range of motion that includes a deep stretch.” If your answer is “No”, then you need to fix this error, but if you answered “Yes,” you can move on to question 3.
Question 3: Are You Using Progressive Overload?
“Are you using progressive overload? Are you just chasing the pump?” asks Nippard. “Or are you actually trying to beat your log book each and every week, adding a rep or some weight? If all your answers are ‘Yes,’, and assuming that you are eating enough calories and you’re sleeping enough, the next move would be to add a little volume,” explains the trainer. Lifting heavy, with proper form, and progressive overload is the tried and tested way to build muscle, so if you have all of those bases covered but aren’t making gains, then it’s time to add volume to force those muscle adaptations.
How to Add Volume
“If you are hitting your biceps twice a week, try adding a third workout with a few bicep sets,” explains Nippard. In other words, throw in some extra sets, even if you are working a different part of the body, to keep the biceps or any lagging area taxed. “That should get your weekly direct bicep volume up between 10-20 hard sets per week,” concludes the coach.
Conclusion
Adding volume can be a game-changer for those who are stuck in a plateau. By asking yourself these three questions and making adjustments accordingly, you can get your muscle growth back on track. Remember to prioritize proper form, progressive overload, and sufficient rest and nutrition to support your muscle-building goals.
FAQs
Q: What is progressive overload?
A: Progressive overload refers to gradually increasing the weight or resistance you’re lifting over time to continue challenging your muscles and promoting growth.
Q: How do I know if I’m using good technique?
A: Good technique involves controlling the negative phase of the lift, using a full range of motion, and avoiding jerky or bouncy movements.
Q: Can I add volume to any exercise?
A: Yes, you can add volume to any exercise, but make sure to prioritize exercises that target your lagging areas and adjust your volume accordingly.