Your Goal
Volume Gain
Hypertrophy and Intensification. Techniques designed to increase time under tension and metabolic fatigue.
Key Training Parameters
Load
65-75% 1RM
Reps
8 - 12
Sets
6 - 10
Rest
1 min 30 - 2 min
Tempo
Lent / Slow / Lento
In Practice
Volume gain, also called hypertrophy, is the increase in the size of your muscles. To achieve this, you work with moderate to heavy loads (65–75% of your 1RM) and aim for 8–12 reps per set — the ideal range to trigger muscle growth mechanisms. You perform 6–10 sets per muscle group to create sufficient training volume. Recovery is incomplete (1 min 30 to 2 minutes): it keeps the muscle under tension and fatigue, promoting its development. Tempo is slow and controlled, maintaining constant contraction during both lifting and lowering phases to maximize time under tension.
