20in30 – Volume Bench

Need to put on some size? Get stronger? If so, you probably need to crank up the volume!

Today was my volume bench workout and so as promised earlier in the week, I will talk about what in the world volume is.

The formula for volume is simple. Volume = Weight x Sets x Reps. For example, if I squat 100 pounds for 5 sets of 2 it would equal 1000 lbs of volume.

In order to keep progressing with your strength goals, your volume has to increase over time. That doesn’t mean you need to add thousands of pounds in volume each and every workout but small timely volume increases are important.

There are pretty much only three ways to add volume with either more weight on the bar, more sets, or more reps per set. Sounds simple right? It Is fairly simple but there are lots of combinations to keep things interesting. Continuing with our earlier example of the 100lb squater, to make an increase from 1000lbs to 1200 instead of 5 sets of 2 @100lbs we could do 4 sets of 3 @100lbs. Then the following week go to 5 sets of 3 at 100 lbs, and repeating the process with a little more weight on the bar next month.

To really gain hypertrophy (build muscle) increasing the volume is vital. Just don’t jack the volume up to fast or you will become brutally sore.

So long story short, this is my volume bench day, AKA the day I do higher reps of bench press.

Bench Press: 5×8

Band pull apart: 5×10

Close Grip Bench Press: 3×10

One Arm Dumbbell Row: 3×12

Machine Chest Press: 3×15

Machine High Row: 3×15

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