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Adam Boily MS, USAW, MATJS

Intensification – Advanced Mass Volume

There should come a time in most training periodization’s, where increased volume is necessary to either reinforce corrected joint alignment, increase strength past current plateaus, and increase muscle size.

First, joint alignment needs to be set through an individualized program working to eliminate bilateral differences. Typically, medical and functional evaluations are utilized to identify such imbalances prior to training. Once imbalances have been identified, corrective movements are needed to achieve symmetrical ranges of motion (ROM) for all joints. After this phase is complete, our advanced mass volume workout is a great way to increase the muscle tissues ability to avoid reverting back to unstable joint ROM imbalances through constant correct reinforcement.

The amount of sets and reps (volume) of pulling, pushing, and lifting throughout this week is designed to increase strength and size. For example, with the floor press and belt squat utilizing chains, we can ensure the variable resistance throughout the eccentric and concentric portion of the lift will increase strength past current plateaus. The chains and bands will recruit muscle fibers to contract more as the rep ends and resistance increases.   Current max effort weight becomes previous max effort weight.

Some athletes require more volume than others. For them, we offer this type of workout. There may be an American football athlete that needs to bulk up such as a 215-pound linebacker that needs to be 230-pounds. Or you may have a power lifter that has reached a squat, deadlift, and/or bench plateau and requires this added volume, especially with variable resistance, to reach their goal of competing at a higher level. Always remember this workout is a template that can be modified to complement any sport. Take your workouts to the next level and mass volume train to grow your body and your potential.

Below is the advanced mass volume workout.