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What Is High-Volume Training?

This Form of Strength Training Could Be the Secret to Finally Unlocking Those Booty Gains

Photographer: Diggy LloydRestrictions: Editorial and internal use only. No advertising or print.Product Credits: Nike top and pants, APL sneakers.

One thing's for sure: whatever your goals in the gym are, you'll never run out of ways to achieve them. There's always some new method or fitness program gaining popularity. One is a specific type of weightlifting known as high-volume training.

Simply put, "high volume" means more reps and sets, and it's an effective way to cut body fat and build muscle — particularly for larger muscle groups, like the glutes, said Regis Pagett, an NASM-certified personal trainer in New York City. "High-volume training is almost an answer to cardio," he told POPSUGAR. "If you don't like running, try doing four sets of squats with weights, completing 15 to 20 reps per set. After the second set, you'll feel like you're running."

While high-volume training is regularly associated with bodybuilding, you don't have to be an expert to try it. Pagett recommends starting with lighter weights and adding more resistance as you grow stronger. "The most important part of any workout is having good form, so focus on slow and controlled movements," he said. His go-to exercises? Squats, deadlifts, hip thrusts, deep squats, and squat jumps.

Image Source: POPSUGAR Photography / Diggy Lloyd
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