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Four Reasons Why You Need High-Volume Training In Your Workouts

Written by: Kosta Telegadas, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.


High-volume resistance training has been widely adopted in the athletic world as a means to increase athletic performance, reduce the risk of injury, and improve recovery. Higher Volume resistance training refers to a workout regimen that involves multiple sets and repetitions at low intensities, as opposed to low-volume resistance training which involves fewer sets and reps at significantly higher intensities. In this, we will explore four main reasons why athletes need high-volume training and their overall development.

Shot of a sporty young woman exercising with dumbbells in a gym

Reason No.1

One of the most significant benefits of high-volume training is improved muscle endurance and strength. When athletes engage in such workouts, their muscles undergo significant stress, leading to microscopic damage to the muscle fibers. This damage triggers the body's natural response, leading to the growth and repair of the damaged fibers. Over time, this results in stronger, larger, and more resilient muscles that can handle the rigors of athletic performance. Additionally, HVSC workouts help to increase the number of muscle fibers recruited during physical activity, leading to improved endurance and reduced fatigue.

Reason No. 2

The second benefit of higher volume training is improved flexibility and range of motion. This is because these workouts typically involve a wide range of exercises that target multiple muscle groups and joints. By stretching and contracting these muscle groups and joints in a full range of motion, athletes can increase their flexibility and range of motion under the proper intensity, reducing the risk of injury. Additionally, these workouts and training methodologies can help to improve posture and assist in removing muscular imbalances, thus reducing the risk of injury.

Reason No. 3

The third benefit of higher volume training plays a crucial role in reducing the risk of injury. By strengthening the muscles and connective tissues, athletes are better equipped to handle the demands of their sport, reducing the risk of overuse injuries. Furthermore, increasing flexibility and range of motion makes athletes less likely to suffer from strains, sprains, and other common athletic injuries.

Reason No. 4

Finally, higher volume training is beneficial in the recovery process following injury. After an injury, the affected muscles and connective tissues are typically weak, stiff, and prone to re-injury. These workouts/volume can help to rebuild and strengthen these areas, reducing the risk of re-injury and improving overall recovery time. Additionally, HVSC workouts can help to improve circulation, allowing for more efficient delivery of oxygen and nutrients to the affected area, which is essential for healing and recovery. This also in turn helps the athlete build a massive base to increase the overall health of the athlete to recover from higher intensity sessions later in the off-season or the demands of in-season sports performance

How Much Is Too Much/Too Little?

See the table below that details higher volume rep ranges, sets & intensities so you can apply this training to your workouts!




2-8 sets

​8-20 reps

​50-70% of 1 Rep Max


High-volume strength and conditioning methodologies are valuable tools for athletes looking to improve their performance, reduce the risk of injury, and recover from injury. By providing a range of benefits, including increased muscle endurance and strength, improved flexibility and range of motion, reduced risk of injury, and improved recovery time, high-volume training is a crucial component of any athlete's training regimen.

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Kosta Telegadas, Executive Contributor Brainz Magazine

Kosta Telegadas is a leader in the strength and conditioning for tactical athletes and martial artists all over the world. He found physical training as a necessity to grow up playing sports, help prevent injury & give back to the country that gave his family so much over the generations. Coach Telegadas has a Master's Degree from the University of Miami (FL) and over 7 years of coaching experience with both professional, college, high school & tactical athletes. He is currently the Head Coach/CEO of Telegadas Performance Training and dedicates his time to make physical training programs & remote coaching accessible to all. His mission: If you stay ready, you never have to get ready!



  • Biagioli, B. (2015). Advanced Concepts of Strength and Conditioning

  • Bondarchuk, A. (2007). Transfer of Training in Sports

  • Lascek, J. (2012, May 8). Prilipen's Chart. Retrieved February 8, 2023, from

  • Verkoshansky, Y. (2003). Supertrainin

  • Zatsiorsky, V. Kraemer, W. (2006). Science and Practice of Strength Training



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