high volume vs high intensity training

Answering Your Muscle & Strength Questions of the Week

In Uncategorizedby The Fit Rebel

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I’ve been getting a lot of very good questions about building muscle and strength this week. Many of which are about my new Grind-Style Calisthenics program which you can learn more about here.

So without further ado, let’s get right into the questions of the week.

How long should you rest between sets?

Generally, resting 2-3 minutes between sets in the grind phase is ideal for most folks. You want to rest long enough to be ready to put a lot of effort into each set, but don’t wait too long or else you’ll cool down too much.

Listen to your body through. If you’re ready to rock after 60 seconds then go to town. If you still need to catch your breath after a few minutes then wait a bit longer.

What does a weekly Grind-Style workout routine look like?

Most GSC routines work each of your tension chains twice a week. You can order the workouts however you wish will full body workouts, split training, push/pull splits, upper / lower splits and so on. The important part is making progress from your workouts which is what really drives your results.

Does Grind-Style work for fat loss?

For sure, any form of physical activity will burn calories and building muscle and strength is a powerful calorie burning asset for sure. Just remember that, while all physical activity helps you burn calories, there’s no such thing as a type of exercise that directly causes weight loss. Be sure to keep your diet in check and get plenty of rest to fill in the other half of the calorie balance equation.

How do you combine weights and calisthenics training?

I always approach my training as per the Chain Training methods I talk about in Smart Bodyweight Training. With Chain Training, you’re focusing on the basic use of muscle tension to accomplish a fundamental movement like pushing or pulling.

I program workouts based on the tension chain being worked and the actual tools used are interchangeable. So you can do push-ups one workout for the push-chain and then you can do bench press the next workout for the same chain. So I wouldn’t really change anything about the routine, I would just swap the tools being used within the same basic routine.

Can you use Grind-Style training to weights?

Absolutely. GSC works with any method of progressive strength training from calisthenics to free weights and even machines.

What’s best for building muscle, high intensity or high volume training?

Both and neither. Ultimately, your progress in building muscle comes from increasing the functional demand on your muscles. So you can train either high intensity or high volume, but neither formula works for building muscle if you don’t increase how much work your muscles can do over time.

What are those handles you’re using in the Grind-Style workout videos?

I’m using my personal Grind Straps with is a simple DIY suspension training tool that’s sort of like a cross between the TRX and gymnastics rings. You can find out more about them in this video here.