Unlocking Muscle Growth Beyond the Gym: The Power of HVT
Written on
Chapter 1: The Evolution of Muscle Building
Historically, muscle development was predominantly associated with gym workouts. Gym-goers typically lift weights to achieve remarkable strength and size, with some members even entering the "1000lb club" by combining squat, bench press, and deadlift totals of 1,000 pounds. This focus on strength training often occurs within lower rep ranges, leading many to believe that low-rep training is the sole path to muscle growth and strength enhancement. It’s commonly thought that this can only be effectively achieved in a gym setting, where adding weight to the bar encourages low-rep lifting.
However, this perspective overlooks the effectiveness of High-Volume Training (HVT). Research has indicated that:
“increasingly greater gains achieved with higher training volumes.”
Thus, if you find yourself short on time or unable to visit a gym, incorporating HVT at home using basic bodyweight exercises can still promote strength gains and muscle growth.
How Traditional Thinking Shapes Our Workouts
Most individuals typically categorize workouts into three rep ranges:
- Strength: 1–6 reps
- Hypertrophy: 8–12 reps
- Endurance: 15+ reps
Yet, this doesn't imply that muscle growth is absent in the strength rep range. Consider the logic: how can one bench press 120kg for 3 reps without gaining muscle or developing endurance?
A clearer breakdown of rep ranges would be:
- 1–6 reps: Primarily strength and power; limited hypertrophy and endurance.
- 8–12 reps: Mainly hypertrophy; less focus on strength, power, and endurance.
- 15+ reps: Focused on endurance; minimal strength, power, and hypertrophy.
Across all rep ranges, some level of strength, power, hypertrophy, and muscle endurance can be gained. Even the UK's strongest man, Adam Bishop, asserts that:
“the rep-range rule is just not true” and “If you’re training with intensity, it doesn’t matter.”
How HVT Drives Results
Rep ranges serve as a general guideline; the crucial aspect is training with intensity to compel the body to adapt to the challenges presented. High-intensity training can be achieved across various rep ranges. While lower reps might facilitate more natural force application with heavier weights, high-rep training can still stimulate muscle growth when executed correctly.
Bishop also emphasizes that "time under tension" is more critical than merely counting reps. In fact, lifting weights with fewer reps may not provide adequate time under tension for optimal muscle growth, making higher reps potentially more effective for this purpose. The focus should be on:
- Mind-muscle connection: Concentrate on the target muscle.
- Perfect reps: Maintain form and avoid rushing.
- Controlled tempo: Manage the speed of each rep.
What Your HVT Workout Could Entail
HVT workouts need not be complex. They can be as straightforward as performing push-ups. Many individuals underestimate push-ups, often viewing them merely as warm-up exercises. However, focusing on quality, tempo, and the mind-muscle connection can significantly enhance their effectiveness.
When time is limited, I've found success in setting a target number of push-ups. For instance, while in Krabi, Thailand, my friends and I aimed for 200 push-ups. The strategy involved completing 20 quality push-ups, resting for 45 seconds, and then repeating. As fatigue sets in, it's normal to reduce reps temporarily until the target is met.
This method, termed “Every Minute On the Minute,” is an intense interval-based approach that can effectively build strength, muscle, and endurance while conditioning the body through HVT. Start with a manageable target and progress from there; consistency is key.
As strength improves, consider applying progressive overload by:
- Reducing rest periods (from 1 minute to 45 seconds).
- Increasing the rep count (from 20 to 22).
- Enhancing movement quality (slowing down the tempo).
Maintaining the quality of each push-up is essential. In addition to push-ups, this training style can also be adapted for various bodyweight exercises such as lunges, pull-ups, and horse squats. Performing multiple sets of these exercises can effectively burn fat and build muscle when intensity is prioritized.
Closing Thoughts
While HVT may appear simplistic and many might doubt its effectiveness in achieving a desired physique, this is a common misconception. Since HVT often utilizes bodyweight exercises, some perceive them as too easy to yield results. However, it's crucial to recognize that many do not approach these exercises with the necessary intensity and focus, leading to overlooked benefits.
Numerous studies have validated the effectiveness of HVT, with many individuals experiencing significant results. So why not give it a shot?
Join my newsletter for free articles (no Medium paywall) and explore hybrid functional training through my fitness experiments!
Consider supporting my work with a coffee here!
Discover science-backed strategies for muscle growth in this video titled "How To FORCE Muscle Growth (5 Science-Based Methods) - YouTube."
Learn how to maximize your gains with minimal time investment in "How to Get MORE Growth In Less Time (3 Gym Hacks) - YouTube."