Achieving both muscle growth and strength gains simultaneously requires a well-structured workout routine, proper nutrition, and consistency. The basic volume routine, which focuses on a high volume of exercises, is an effective approach to achieving these goals. This article outlines a comprehensive guide to a basic volume routine that will help you build muscle and increase strength.

Understanding the Basic Volume Routine

What is Volume Training?

Volume training involves performing a high number of sets and repetitions for each exercise, targeting multiple muscle groups. This approach increases the overall workload on the muscles, leading to hypertrophy (muscle growth) and enhanced strength.

Why Combine Muscle and Strength Training?

Combining muscle and strength training ensures balanced development. While muscle growth (hypertrophy) focuses on increasing muscle size, strength training emphasizes the ability to exert force. A routine that includes both aspects promotes overall fitness and performance.

Key Components of a Basic Volume Routine

1. Compound Movements

Compound exercises work multiple muscle groups simultaneously, making them essential for both muscle growth and strength. Key compound movements include squats, deadlifts, bench presses, and overhead presses.

2. High Volume

A basic volume routine typically includes 3-5 sets of each exercise, with 8-12 repetitions per set. This high volume increases the time under tension, which is crucial for muscle hypertrophy.

3. Progressive Overload

Gradually increasing the weight, repetitions, or sets over time ensures continuous progress. Progressive overload is fundamental for both muscle growth and strength development.

4. Adequate Rest and Recovery

Allowing sufficient rest between sets (1-2 minutes) and between workout sessions (48 hours for the same muscle group) is essential for muscle repair and growth.

Sample Basic Volume Routine

Day 1: Upper Body

1. Bench Press

• 4 sets of 8-12 reps
• Focus on controlled movements and full range of motion.

2. Bent Over Rows

• 4 sets of 8-12 reps
• Maintain a straight back and pull the bar towards your lower chest.

3. Overhead Press

• 3 sets of 8-12 reps
• Keep your core engaged and press the bar straight overhead.

4. Pull-Ups or Lat Pulldowns

• 3 sets of 8-12 reps
• Use a grip that feels comfortable and pull your chin above the bar.

5. Dumbbell Flyes

• 3 sets of 10-15 reps
• Focus on stretching the chest muscles at the bottom of the movement.

Day 2: Lower Body

1. Squats

• 4 sets of 8-12 reps
• Ensure proper form by keeping your back straight and lowering until your thighs are parallel to the floor.

2. Deadlifts

• 4 sets of 8-12 reps
• Keep the bar close to your body and lift with your legs, not your back.

3. Leg Press

• 3 sets of 10-15 reps
• Adjust the seat to a comfortable position and press the weight with your heels.

4. Lunges

• 3 sets of 10-15 reps per leg
• Step forward with one leg and lower your body until both knees are at 90-degree angles.

5. Calf Raises

• 3 sets of 15-20 reps
• Perform these on a step for a greater range of motion.

Day 3: Rest or Active Recovery

• Engage in light activities like walking, yoga, or stretching to promote recovery.

Day 4: Upper Body (Variation)

1. Incline Bench Press

• 4 sets of 8-12 reps
• Focus on the upper chest by setting the bench to a 30-45 degree angle.

2. T-Bar Rows

• 4 sets of 8-12 reps
• Use a neutral grip and pull the bar towards your midsection.

3. Arnold Press

• 3 sets of 8-12 reps
• Rotate your wrists as you press the dumbbells overhead.

4. Seated Rows

• 3 sets of 8-12 reps
• Keep your back straight and pull the handles towards your torso.

5. Lateral Raises

• 3 sets of 10-15 reps
• Raise the dumbbells to shoulder height with a slight bend in your elbows.

Day 5: Lower Body (Variation)

1. Front Squats

• 4 sets of 8-12 reps
• Hold the barbell across your shoulders and squat down, keeping your torso upright.

2. Romanian Deadlifts

• 4 sets of 8-12 reps
• Focus on hinging at the hips and keeping a slight bend in your knees.

3. Hack Squats

• 3 sets of 10-15 reps
• Use a hack squat machine and press through your heels.

4. Step-Ups

• 3 sets of 10-15 reps per leg
• Step onto a bench or platform, driving through your front heel.

5. Seated Calf Raises

• 3 sets of 15-20 reps
• Perform these with a controlled movement for maximum calf activation.

Day 6: Rest or Active Recovery

• Similar to Day 3, engage in light activities to aid recovery.

Day 7: Full Body Circuit (Optional)

• Perform one set of each exercise with minimal rest in between.
• 10-15 reps per exercise, focusing on form and control.

Nutrition and Supplementation

1. Protein Intake

Adequate protein is crucial for muscle repair and growth. Aim for 1.2-2.2 grams of protein per kilogram of body weight daily.

2. Carbohydrates

Carbohydrates provide the energy needed for intense workouts. Include complex carbs like whole grains, fruits, and vegetables in your diet.

3. Healthy Fats

Healthy fats support hormone production and overall health. Incorporate sources like avocados, nuts, seeds, and olive oil.

4. Hydration

Stay hydrated by drinking plenty of water throughout the day, especially before, during, and after workouts.

5. Supplements

Consider supplements like whey protein, creatine, and branched-chain amino acids (BCAAs) to support muscle growth and recovery.

Conclusion

A basic volume routine is an effective way to simultaneously build muscle and gain strength. By focusing on compound movements, maintaining a high volume, and incorporating progressive overload, you can achieve significant improvements in your fitness. Remember to complement your training with proper nutrition, adequate rest, and hydration to maximize your results. Stay consistent, listen to your body, and enjoy the journey to becoming stronger and more muscular.