Training method - The intensity makes the difference

The training method gives your training the " flavor " and motivates you to stay on the ball in the long run. New training methods have been developed over the last few years in an effort to develop the adaptation reactions as quickly, specifically and with maximum intensity as possible. There are many different "adjusting factors" to vary the training method.

Volume Training

Volume training is the term used to describe the approach in weight training or bodybuilding, where during a training session each muscle that is to be trained is loaded with several exercises and several sets of exercises. This means that volume training is mainly based on the amount of training and can therefore take a lot of time. For this reason, training is often based on a split system. The individual muscle groups are therefore divided into specific training days. The high training volume can reach between 10-25 sets per muscle group during a training. Although this form of training is the most common in bodybuilding, it also has a few decisive disadvantages. On the one hand the training units become very long and can sometimes even exceed 90 minutes, on the other hand there is the risk of overtraining the muscles with such a high training volume.

High Intensity Training

High Intensity Training, on the other hand, follows the approach of a very small training volume, but with a very high, intensive training load. The aim is to bring the muscles up to the absolute load limit. In some cases only one set per exercise is trained and the time frame is about 30 - 45 minutes in total. As a rule, various intensity techniques are used during training, which should help to stimulate the muscle as much as possible. HIT has a very high efficiency which is scientifically well proven, but also has a higher risk of injury than volume training. Long breaks must be kept between the sessions and many of the intensity techniques can only be applied with a partner.

Adjusting factors

These adjusting factors are the following:

  • repetitions, weight, number of sets, speed of movement, break times, type of movement (isometric, dynamic, concentric, eccentric) and exercises

If you want more inspiration for your training, read the section on "Why you don't achieve results".

Unfortunately, it is not enough to change just one adjustment factor. This can cause your actual goal to change unintentionally. Let me give you a small example:

You increase the number of repetitions from 10 to 25. You must automatically reduce the weight so that you also create more repetitions. This shifts your training focus from muscle mass to strength endurance and you no longer get the desired results.

Success stories

Arnold Schwarzenegger and Mike Mentzer were professional bodybuilders with the same goal of building as much muscle as possible. Arnold Schwarzenegger won the international bodybuilding competition "Mister Olympia" seven times with his training method. He pursued the volume training method. This method is characterized by a very high training volume. Many exercises per muscle group with a high number of sets performed and trained every day. Michael "Mike" Mentzer won the title of Mr. Universum in 1980, one of the highest titles in bodybuilding. His training method is based on the High Intensity Training (HIT) concept. He trained 3 times a week for 15 minutes each. His goal was to "destroy" the muscle and to load it as intensively as possible. Both have achieved superhuman, physical goals. But in comparison Arnold trained more than 2 hours 7 times a week and Mike just 3 times a week for 15 minutes. You have to note that I mentioned 2 professional bodybuilders here. Both have confessed to doping.

Mike Mentzer: https://www.evolutionary.org/mike-mentzer-steroid-cycle

Arnold Schwarzenegger: https://broscience.co/arnold-schwarzenegger-steroid-cycle/


The adjusting factors during training have an essential influence on the training goal. Arnold Schwarzenegger and Mike Mentzer have shown how different training methods can be despite the same goal. The BestFit team and our partners have the expertise to offer more than 20 different training methods. Boredom was yesterday, reach your goals playfully.


Marc Neuhoff (CEO)

Marc graduated from the DSHS Cologne and the KIT with a master's degree in sports science. His personal trainer background and more than 14 years of training experience contribute to his expertise.