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In weight-training parlance, the term "volume" refers to the overall amount of work being done per a given unit of time. Notice, we didn't say amount of weight being lifted. You see, the amount of weight being lifted is considered "intensity." With respect to volume, the amount of work being done refers to the number of exercises, sets, and repetitions you do over the course of your workout.

Many trainees steer off course when it comes to selecting a consistent and appropriate volume. Instead of using scientific periodization principles (altering your training program systematically to force improvements based on the way your body adapts), most trainees buy into the "more is better" mindset, pounding their bodies into submission with set after set of exercises that overwhelm their ability to recover.

The terms volume and intensity are also related in an interesting wayinversely. Despite what you think, you can't train long and hard. Even though long workouts feel hard, toward the end of a long workout, your true intensity (the percent of 1RM that you're working at) is severely compromised.

Therefore, it stands to reason then that if you're regularly logging 2-hour training sessions, toward the end, you can't be working very intensely. This means that although the muscle burns and you feel fatigued, you probably didn't train hard enough to stimulate those lib fibers.
Plus, as volume goes up, those marathon training sessions create an unfavorable hormonal environment for building muscle. That's right. Longer workouts aren't muscle building. Short, intense (as measured by a high percentage of 1RM) training promotes the release of the all-natural muscle-building hormones such as growth hormone and testosterone. Long, drawn-out workouts have the opposite effect by releasing too much of the muscle-eating hormone Cortisol. This catabolic (muscle-destroying) hormone makes its appearance during times of physical and mental stress and is public enemy number one on your quest to build size.

Generally speaking, the heavier the load you're using, the more type IIb fibers you'll be using, and the fewer repetitions you'll be able to do. When using fewer repetitions, you're going to need a larger number of sets to receive an appreciable training effect. On the other hand, lighter loads and higher reps stimulate more of those type IIa and type I fibers. When working these fibers, you can get away with fewer sets. But remember, ectomorphs should focus more on the type IIb fibers.


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