The Arnold Era: HIIT vs. Volume Training
Muscular Development|September 2017

The perfect exercise prescription for greater size or strength involves the manipulation of several key variables, with two of the most important being exercise intensity and volume.

Michael J. Rudolph, Ph.D.
The Arnold Era: HIIT vs. Volume Training

Knowing the correct amount of intensity and volume is critical for promoting the greatest gains in size or strength. However, a well-defined relationship between these two important exercise variables with size and strength has been pretty elusive and rather controversial, spawning much debate from some of the greatest in the muscle building industry.

Mike Mentzer and the king of bodybuilding himself, Arnold Schwarzenegger, are among the bodybuilding legends that have joined the debate about training and muscle growth. Arnold advocated higher volume workouts that increase muscle time under tension, producing greater muscle cell damage and metabolic stress for enhanced muscle hypertrophy. Mentzer advanced the use of heavier weights for higher intensity, generating greater neuromuscular activity and muscle fiber contraction, ultimately driving greater muscle growth.

While Mentzer and Arnold were at odds over the best way to maximize muscle growth, there has also been plenty of uncertainty regarding the ideal application of intensity and volume for better strength gains. Several studies highlight these differences by pointing out that training prescriptions for hypertrophy differ considerably than those for maximum strength by requiring different combinations of intensity and volume.1 So with all of this ambiguity, what is the best combination? Well, some recent scientific analysis has uncovered important information about this complex matter, highlighting a few basic principles that advance the best use of exercise intensity and volume for enhanced muscle size and strength..

BEST EXERCISE INTENSITY FOR OPTIMAL STRENGTH

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