Low Volume Training: Key Lessons from Janus Performance
At Janus Performance Consulting, we design training programs that match your lifestyle, goals, and mindset. Right now, my own training block is built around low volume training, a style that prioritizes intensity over volume—and it's a method I love. But it’s not for everyone.
For this block, I’m hitting just 33 total working sets per week, with one true working set per exercise, except for calves (because, well, they need the extra work!). This approach suits my goals and my training philosophy at Janus Coaching, but it requires discipline and focus.
If you're considering trying low volume training for hypertrophy, here are a few common mistakes to avoid:
1. Starting Too Heavy
A mistake I often see—even among serious lifters—is jumping straight into heavy weights without leaving room to progress. People forget the "progressive" part of progressive overload.
In week one, they load the bar with their max effort, leaving no room for growth without sacrificing form. This not only increases the risk of injury but also limits long-term progress. Worse yet, people sometimes choose exercises that don’t allow meaningful progression.
At Janus Performance, we teach athletes to start smart, not heavy. Select lifts and loads that you can build on, not max out right away.
2. Losing Sight of the Goal
Low volume training is about hypertrophy—gaining muscle—not chasing numbers on the bar. Sure, your lifts should progress over time, but weight is a tool, not the outcome.
I see many people start low volume training and accidentally turn it into bad powerlifting. I’ve been there myself. Years ago, I was squatting 600 lbs for sets of 6, but I wasn’t getting any bigger. Why? Because I forgot what the goal was.
At Janus Coaching, we help you stay outcome-focused. If your goal is muscle growth, your training, tracking, and mindset should reflect that. Don't chase numbers for their own sake.
3. Mindset Matters
Mindset is everything, especially in a low volume training program. With only one working set per exercise, there are no do-overs. Each set needs your full mental and physical commitment.
For me, that means hood up, headphones in, eyes down—nothing else exists but that set. I’m not chatting between sets, scrolling social media, or checking emails. This is a time for focus, intensity, and mental grit.
This approach isn’t for everyone—and that’s perfectly okay. If you don’t thrive under this kind of intensity, there are other equally effective ways to train. At Janus, we help you find what works for you.
Is Low Volume Training Right for You?
Before diving into this style of training, have an honest conversation with yourself:
Can you leave your ego at the door and start lighter than you think?
Can you stay focused and treat every set like it counts?
Can you stay committed to hypertrophy, not just chasing bigger numbers?
If you’re curious about whether this approach is right for you, or want help designing a personalized low volume training plan, feel free to reach out to Janus Performance Consulting. I’d love to discuss your goals and help guide your next training block.
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