Low-fatigue high-volume training has been getting a lot more press recently so I thought I would address it here to clear up some confusion.
The basic strategy of Low-fatigue high-volume training is you keep your reps and sets moderate to prevent yourself from accumulating too much fatigue during a given workout. With less fatigue, you don’t need as much recovery so you can work the same muscles again within a short period of time. In some cases, you can work the same muscle group most days of the week without a day off.
What is low-fatigue high-volume training good for?
This sort of training has several benefits. The first being that it doesn’t stress out your body or nervous system as much making it a more gentle approach. This can help those who feel their body may be getting burned out from all-out training sessions.
The second benefit is you can recover pretty quickly. This is ideal for those who can’t afford to be tired or sore the next day particularly athletes or those who have a labor intensive job.
Third, you can potentially rack up a lot more practice and training volume which can improve proficiency and technical skill a lot faster.
What isn’t it good for?
High-fatigue and low-volume training still has its merits, particularly when you’re trying to improve your work capacity. Whethaer it’s running further, doing more push-ups or squeezing out a few more reps during a set, that sort of training will create a lot more fatigue and require more recovery. It’s also great for building your mental physical toughness so you can work through the pain and when times are tough.
What about building muscle?
There are both pros and cons to high and low fatigue training when it comes to building muscle. On one hand, keeping fatigue moderate and increasing volume can help you recover faster and perform more reps, both of which are important considerations in building muscle. On the other hand, pushing your muscles to a very high level of fatigue also seems highly correlated with building muscle.
Of course, you can always do both with methods like my CC+ program where you combine both high and low fatigue training into the same program.
Above all, recognize that low-fatigue high-volume training is a tool, and it’s effectiveness depends on how well you apply it and whether it’s the right tool for the job. Both strategies are effective and neither is the correct or right way to train in itself. Rather it’s good to have options so you can do what’s best for you.