Time-Volume Training is an extremely powerful and self-correcting form of density training.
The focus is on training volume rather than intensity...meaning the goal is do more work within a certain timeframe rather than trying to heavy, peak weights. It's a great way to build muscle without trashing your nervous system or courting injury.
Essentially, you're taking a specific block of time and doing sets of 3 reps with 10 seconds rest between sets. And you keep doing that until you can no longer hit 3 reps. Then you take 20 seconds rest and continue doing sets until you can't get 3 reps...then 30 seconds rest, then 40 seconds rest, etc. You increase rest only when necessary.
You can read more about Time-Volume Training here.
At the link above, I'll tell you the whole formula for when to increase resistance based on a simple "yes/no" test, which is one of the most powerful aspects of this training style.
THIS variation of Time-Volume Training is one that I call "Countdown Sandwich TVT"...and it's GREAT stuff.
With Countdown TVT, you'll start with sets of 3 reps...then when you can't get 3 reps, instead of increasing rest periods, you'll do sets of 2 reps...then 1 rep.
THEN you'll increase rest to 20 seconds and go again with 3 rep sets.
This "sandwich" version is slightly different.
The goal with this workout variation is to try and get as many reps as possible within 40 minutes...using two methods in the one workout to achieve this.
Countdown TVT is the "meat" of the workout sandwich. Then you've got two high-rep sets (one at the start of the time block and one at the end of the time block like the bread of a sandwich) to really maximize the reps.
The goal is here is to build a base of work capacity in all your energy systems by operating at peak output for the entire 40 minutes.
Work capacity is a highly-underrated aspect of fitness. It's the ability to keep doing work at a relatively high level for extended periods of time.
In my opinion, it's one of the most valuable components of overall strength and fitness in everyday life. It means you don't gas out with repeated effort. You can "go all day", so to speak.
It helps you build a base of training volume so that when you DO work on peak strength, you have the capacity to do enough sets to develop strength more effectively.
If you don't have work capacity building your base (like a pyramid) then you can't build the pyramid as high.
This workout is going to hit all three major energy systems in your body (short-duration, strength with the low reps, lactic acid with the two high-rep sets, and the aerobic system for the entire as your body tries to recover in between sets with very short rest periods).
Bottom line, it will turn your body into a recovery machine.
Here's what the workout that I did with it looked like using 315 lbs on the trap bar deadlift...
- 20 reps straight through then rest 10 seconds
- 16 sets of 3 rep sets on 10 seconds rest
- 11 sets of 2 rep sets on 10 seconds rest
- 38 sets of 1 rep sets on 10 seconds rest
- 5 sets of 3 rep sets on 20 seconds rest
- 7 sets of 2 rep sets on 20 seconds rest
- 10 sets of 1 rep sets on 20 seconds rest
- 6 sets of 3 rep sets on 30 seconds rest
- 7 sets of 2 rep sets on 30 seconds rest
- Rest 1 FULL minute to get more recovery in preparation for the final burst (when I had 2 minutes left on my timer, I rested from 2 minutes until I had 1 minute left to go)
- 20 reps straight through to finish out
This was a grand total of 219 reps for a workout volume of 68,985 lbs in 40 minutes.
Any sets greater than 1 rep were done "touch and go" style, meaning you don't fully set the bar down at the bottom of each rep...just touch the bar to the floor then come back up.
In terms of loading 315 lbs is about 55% of my current 1 Rep Max...so you're not using super heavy weight for this one.
I would recommend using this one with big compound exercises like deadlifts, squats and presses, not smaller muscles or movements.
Overall, this is a fantastic workout method for developing serious work capacity and setting yourself up for serious mass and strength gains.
You can also do Time-Volume Training for 40 minutes and build muscle using bodyweight exercises.
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Want to build muscle without trashing your body with non-stop high-intensity workouts? Time-Volume Training can "sneak" up to 5 lbs of muscle on you in just a few weeks with a unique, volume-based approach.
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