Why intensity in your training > volume

The reason being is you can increase average intensity over time by getting stronger and you can focus on quality...

...with volume all you can ever do is add more. And by only adding more reps, sets and time you end up getting sloppy.

 The other reason that intensity > volume is because intensity elicits myofibrillar hypertrophy while volume elicits sarcoplasmic hypertrophy.

What's the difference?

Myofibrillar hypertrophy is the increase of the size of muscle fibers as well as an increase in the number of fibers. It's the type of muscle that is wired to your nervous system and doesn't tend to just go away if you don't lift weights...even for years.

This type of hypertrophy is only gained by lifting heavy weights (what is heavy for you) or lifting lighter weights explosively.

Sarcoplasmic hypertrophy on the other hand is simply fluid being driven into the space between your muscles and added glycogen.  

This type of hypertrophy is gained by endless pumping with light weights and disappears quickly.

So what will this type of training do for you over time...

Let’s take a closer look…

[1]  Insulin sensitivity

Improved insulin sensitivity.  This has many downstream effects, the coolest one being decreased body fat over time.

[2]  Injury resistance

Stronger muscles all things being equal are more injury resistant then weaker muscles.

This type of strength training revolves around large compound movements with many muscles all working together to lift a heavy load.  The inter and intra muscular activity between all these muscles help to coordinate the athlete. A coordinated athlete is less likely to get injured.

[3]  Increased muscle mass 

More than 30 years ago Dr Even and Rosenberg came up with 10 biomarkers that predicted longevity.

Any idea what was number 1 on that list?

That's right, muscle mass.

Besides looking great, muscle mass helps you live better for longer.

[4]  Power Training

Power is a measure of work and it’s a quality you can, and should train for.

We typically think of power expressing itself in sprinting, jumping, or throwing.

But it’s actually expressed in managing NOT to fall too, which is a trait or quality we all need as we get older.

Furthermore:

[1]  You can develop a fair amount of muscle from “just” power training

[2]  You can get stronger from “just” power training

[3]  Power training improves carbohydrate utilization and improves your health

Power is typically developed with lower reps, and higher sets.

So there you have it.

4 different reasons to preferentially use intensity in your training vs volume is better.